Egg white, raw vs Eggnog
In short
Gram for gram, there are 69% more calories in eggnog than in egg white, raw (88 vs 52 in 100 g). Most of the calories in egg white, raw come from protein.
More in egg white, raw: selenium (4.8×), riboflavin (2.3×), protein (2.4×) and sodium (3.1×). More in eggnog: cholesterol, vitamin B12 (5×), saturated fat, calcium (19×) and 5 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
10.9 g protein · 0.73 g carbs (0.71 g sugars) · 0.17 g fat
4.5 g protein · 8.1 g carbs (8.1 g sugars) · 4.2 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 g 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.
- Selenium20 µg · 4.2 µg36%8%
- Cholesterollimit0 mg · 59 mg0%20%
- Riboflavin (B2)0.44 mg · 0.19 mg34%15%
- Vitamin B120.09 µg · 0.45 µg4%19%
- Saturated fatlimit0 g · 2.6 g0%13%
- Protein10.9 g · 4.5 g22%9%
- Calcium7 mg · 130 mg1%10%
- Choline1.1 mg · 52.2 mg<1%9%
- Phosphorus15 mg · 109 mg1%9%
- Vitamin A0 µg · 59 µg0%7%
- Vitamin D0 µg · 1.2 µg0%6%
- Total fat0.17 g · 4.2 g<1%5%
- Sodiumlimit166 mg · 54 mg7%2%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Carbohydrates0.73 g · 8.1 g<1%·3%
- Fiber0 g · 0 g0%·0%
- Potassium163 mg · 165 mg3%·4%
- Iron0.08 mg · 0.2 mg<1%·1%
- Magnesium11 mg · 19 mg3%·5%
- Zinc0.03 mg · 0.46 mg<1%·4%
- Copper0.023 mg · 0.013 mg3%·1%
- Vitamin C0 mg · 1.5 mg0%·2%
- Vitamin E0 mg · 0.21 mg0%·1%
- Vitamin K0 µg · 0.3 µg0%·<1%
- Thiamin (B1)0.004 mg · 0.034 mg<1%·3%
- Niacin (B3)0.1 mg · 0.1 mg1%·1%
- Vitamin B60.005 mg · 0.05 mg<1%·3%
- Folate4 µg · 1 µg1%·<1%
Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).
From USDA FoodData Central: Egg white, raw (SR Legacy 172183), Eggnog (Survey (FNDDS) 2705502). 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.