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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Selenium70% vs 9%
38.5 µg vs 4.8 µg
- Riboflavin (B2)65% vs 17%
0.84 mg vs 0.22 mg
- Protein42% vs 10%
21 g vs 5.2 g
- Cholesterollimit0% vs 22%
0 mg vs 67 mg
- Saturated fatlimit0% vs 15%
0 g vs 2.9 g
- Vitamin B127% vs 21%
0.17 µg vs 0.51 µg
- Sodiumlimit14% vs 3%
319 mg vs 61.4 mg
- Choline<1% vs 11%
2.1 mg vs 59.3 mg
- Calcium1% vs 11%
13.5 mg vs 148 mg
- Phosphorus2% vs 10%
28.8 mg vs 124 mg
- Vitamin A0% vs 7%
0 µg vs 67 µg
- Vitamin D0% vs 7%
0 µg vs 1.4 µg
- Total fat<1% vs 6%
0.33 g vs 4.8 g
- Zinc1% vs 5%
0.058 mg vs 0.52 mg
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%
- 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%
- Vitamin B60.01 mg · 0.057 mg1%·3%
- Folate7.7 µg · 1.1 µg2%·<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.