Egg Noodles vs. Egg White
Nutrition comparison of Cooked Egg Noodles and Egg White
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
egg noodles
versus
egg white
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg noodles and egg white:
- Egg noodle has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin.
- Egg white has signficantly less carbohydrates than egg noodle.
- Egg white is a great source of protein.
USDA sources for nutritional information: Egg Noodles (Noodles, egg, cooked, enriched, with added salt) and Egg White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg noodle is high in calories and egg white has 62% less calories than egg noodle - egg noodle has 138 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg noodles is much lighter in protein, much heavier in carbs and heavier in fat compared to egg white per calorie. Egg noodles has a macronutrient ratio of 13:73:14 and for egg white, 91:6:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Noodles | Egg White | |
|---|---|---|
| Protein | 13% | 91% |
| Carbohydrates | 73% | 6% |
| Fat | 14% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has signficantly less carbohydrates than egg noodle - egg noodle has 25.2g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Egg noodle has more dietary fiber than egg white - egg noodle has 1.2g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg noodles and egg white contain similar amounts of sugar - egg noodle has 0.4g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Egg white is a great source of protein and it has 140% more protein than egg noodle - egg noodle has 4.5g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both egg noodles and egg white are low in saturated fat - egg noodle has 0.42g of saturated fat per 100 grams and egg white does not contain significant amounts.
trans fat
Both egg noodles and egg white are low in trans fat - egg noodle has 0.03g of trans fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Egg white has less cholesterol than egg noodle - egg noodle has 29mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Egg noodle has more Vitamin A than egg white - egg noodle has 6ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Egg noodles and egg white contain similar amounts of Vitamin E - egg noodle has 0.17mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Egg noodle has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin. Both egg noodles and egg white contain significant amounts of pantothenic acid and Vitamin B12.
| Egg Noodles | Egg White | |
|---|---|---|
| Thiamin | 0.289 MG | 0.004 MG |
| Riboflavin | 0.136 MG | 0.439 MG |
| Niacin | 2.077 MG | 0.105 MG |
| Pantothenic acid | 0.263 MG | 0.19 MG |
| Vitamin B6 | 0.046 MG | 0.005 MG |
| Folate | 84 UG | 4 UG |
| Vitamin B12 | 0.09 UG | 0.09 UG |
Minerals
calcium
Egg noodles and egg white contain similar amounts of calcium - egg noodle has 12mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Egg noodle has 17 times more iron than egg white - egg noodle has 1.5mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Egg white has 329% more potassium than egg noodle - egg noodle has 38mg of potassium per 100 grams and egg white has 163mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Egg Noodles (Noodles, egg, cooked, enriched, with added salt) and Egg White (Egg, white, raw, fresh) .
Cooked Egg Noodles g
()
|
Daily Values (%) |
Egg White g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does egg noodles or egg white contain more calories in 100 grams?Egg noodle is high in calories and egg white has 60% less calories than egg noodle - egg noodle has 138 calories in 100g and egg white has 52 calories.
Is egg noodles or egg white better for protein?
Egg white is a great source of protein and it has 140% more protein than egg noodle - egg noodle has 4.5g of protein per 100 grams and egg white has 10.9g of protein.
Does egg noodles or egg white have more carbohydrates?
By weight, egg white has signficantly fewer carbohydrates than egg noodle - egg noodle has 25.2g of carbs for 100g and egg white has 0.73g of carbohydrates.