Egg white, raw vs Eggnog
In short
For the same 100 calories you eat 192 g of egg white, raw or 114 g of eggnog. Most of the calories in egg white, raw come from protein.
More in egg white, raw: selenium (8.1×), riboflavin (3.9×), protein (4.1×) and sodium (5.2×). More in eggnog: cholesterol, saturated fat, vitamin B12 (3×), choline and 6 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
192 g · 21 g protein · 1.4 g carbs (1.4 g sugars) · 0.33 g fat
114 g · 5.2 g protein · 9.1 g carbs (9.1 g sugars) · 4.8 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Selenium38.5 µg · 4.8 µg70%9%
- Riboflavin (B2)0.84 mg · 0.22 mg65%17%
- Protein21 g · 5.2 g42%10%
- Cholesterollimit0 mg · 67 mg0%22%
- Saturated fatlimit0 g · 2.9 g0%15%
- Vitamin B120.17 µg · 0.51 µg7%21%
- Sodiumlimit319 mg · 61.4 mg14%3%
- Choline2.1 mg · 59.3 mg<1%11%
- Calcium13.5 mg · 148 mg1%11%
- Phosphorus28.8 mg · 124 mg2%10%
- Vitamin A0 µg · 67 µg0%7%
- Vitamin D0 µg · 1.4 µg0%7%
- Total fat0.33 g · 4.8 g<1%6%
- Zinc0.058 mg · 0.52 mg1%5%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Carbohydrates1.4 g · 9.1 g1%·3%
- Fiber0 g · 0 g0%·0%
- Potassium313 mg · 188 mg7%·4%
- Iron0.15 mg · 0.23 mg1%·1%
- Magnesium21.2 mg · 21.6 mg5%·5%
- Copper0.044 mg · 0.015 mg5%·2%
- Manganese0.021 mg · 0.006 mg1%·<1%
- Vitamin C0 mg · 1.7 mg0%·2%
- Vitamin E0 mg · 0.24 mg0%·2%
- Vitamin K0 µg · 0.34 µg0%·<1%
- Thiamin (B1)0.008 mg · 0.039 mg1%·3%
- Niacin (B3)0.2 mg · 0.12 mg1%·1%
- Pantothenic acid (B5)0.37 mg · 0.47 mg7%·9%
- Vitamin B60.01 mg · 0.057 mg1%·3%
- Folate7.7 µg · 1.1 µg2%·<1%
From USDA FoodData Central: Egg white, raw (SR Legacy 172183), Eggnog (SR Legacy 171258). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.