Egg whites vs whole eggs
In short
For the same 100 calories you eat 192 g of egg whites or 70 g of whole eggs. Most of the calories in egg whites come from protein. Most of those in whole eggs come from fat.
More in egg whites: riboflavin (2.6×), selenium, protein (2.4×), sodium (3.2×) and potassium (3.2×). More in whole eggs: cholesterol, choline, vitamin B12 (3.6×), pantothenic acid (2.9×) and 10 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
69.9 g · 8.8 g protein · 0.5 g carbs (0.26 g sugars) · 6.7 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.
- Cholesterollimit0% vs 87%
0 mg vs 260 mg
- Riboflavin (B2)65% vs 25%
0.84 mg vs 0.32 mg
- Choline<1% vs 37%
2.1 mg vs 205 mg
- Selenium70% vs 39%
38.5 µg vs 21.5 µg
- Protein42% vs 18%
21 g vs 8.8 g
- Vitamin B127% vs 26%
0.17 µg vs 0.62 µg
- Pantothenic acid (B5)7% vs 21%
0.37 mg vs 1.1 mg
- Vitamin A0% vs 12%
0 µg vs 112 µg
- Saturated fatlimit0% vs 11%
0 g vs 2.2 g
- Sodiumlimit14% vs 4%
319 mg vs 99.3 mg
- Phosphorus2% vs 11%
28.8 mg vs 138 mg
- Total fat<1% vs 9%
0.33 g vs 6.7 g
- Zinc1% vs 8%
0.058 mg vs 0.9 mg
- Vitamin D0% vs 7%
0 µg vs 1.4 µg
- Vitamin B61% vs 7%
0.01 mg vs 0.12 mg
- Folate2% vs 8%
7.7 µg vs 32.9 µg
- Iron1% vs 7%
0.15 mg vs 1.2 mg
- Vitamin E0% vs 5%
0 mg vs 0.73 mg
- Potassium7% vs 2%
313 mg vs 96.5 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Carbohydrates1.4 g · 0.5 g1%·<1%
- Fiber0 g · 0 g0%·0%
- Calcium13.5 mg · 39.2 mg1%·3%
- Magnesium21.2 mg · 8.4 mg5%·2%
- Copper0.044 mg · 0.05 mg5%·6%
- Manganese0.021 mg · 0.02 mg1%·1%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin K0 µg · 0.21 µg0%·<1%
- Thiamin (B1)0.008 mg · 0.028 mg1%·2%
- Niacin (B3)0.2 mg · 0.052 mg1%·<1%
From USDA FoodData Central: Egg white, raw (SR Legacy 172183), Whole egg, raw (SR Legacy 171287). 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.