Egg vs. Egg White
Nutrition comparison of Egg and Egg White
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
egg white
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and egg white:
- Both egg and egg white are high in protein.
- Egg has more thiamin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Egg has signficantly more iron than egg white.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Egg White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and egg white has 64% less calories than egg - egg has 143 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg is much lighter in protein, much heavier in fat and similar to egg white for carbs. Egg has a macronutrient ratio of 36:2:62 and for egg white, 89:5:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Egg White | |
|---|---|---|
| Protein | 36% | 89% |
| Carbohydrates | 2% | 5% |
| Fat | 62% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and egg white are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
The carbs in egg and egg white are both made of 100% sugar.
sugar
Egg and egg white contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Both egg and egg white are high in protein. Egg has 15% more protein than egg white - egg has 12.6g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Egg white has less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and egg white does not contain significant amounts.
trans fat
Both egg and egg white are low in trans fat - egg has 0.04g of trans fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Egg is high in cholesterol and egg white has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than egg white - egg has 160ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than egg white - egg has 82iu of Vitamin D per 100 grams and egg white does not contain significant amounts.
Vitamin E
Egg has more Vitamin E than egg white - egg has 1.1mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Egg and egg white contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Egg has more thiamin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both egg and egg white contain significant amounts of riboflavin and niacin.
| Egg | Egg White | |
|---|---|---|
| Thiamin | 0.04 MG | 0.004 MG |
| Riboflavin | 0.457 MG | 0.439 MG |
| Niacin | 0.075 MG | 0.105 MG |
| Pantothenic acid | 1.533 MG | 0.19 MG |
| Vitamin B6 | 0.17 MG | 0.005 MG |
| Folate | 47 UG | 4 UG |
| Vitamin B12 | 0.89 UG | 0.09 UG |
Minerals
calcium
Egg is a great source of calcium and it has 700% more calcium than egg white - egg has 56mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Egg has signficantly more iron than egg white - egg has 1.8mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Egg and egg white contain similar amounts of potassium - egg has 138mg 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.
Egg g
()
|
Daily Values (%) |
Egg White g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does egg or egg white contain more calories in 100 grams?Egg is high in calories and egg white has 60% less calories than egg - egg has 143 calories in 100g and egg white has 52 calories.
Is egg or egg white better for protein?
Both egg and egg white are high in protein. Egg has 20% more protein than egg white - egg has 12.6g of protein per 100 grams and egg white has 10.9g of protein.