Egg White vs. Heavy Cream
Nutrition comparison of Egg White and Heavy Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
heavy cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and heavy cream:
- Egg white has signficantly less cholesterol than heavy cream.
- Egg white is a great source of protein.
- Heavy cream has more thiamin, pantothenic acid and Vitamin B6, however, egg white contains more riboflavin and niacin.
- Heavy cream has signficantly more Vitamin D than egg white.
- Heavy cream is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Heavy Cream (Cream, fluid, heavy whipping) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Heavy cream is high in calories and egg white has 85% less calories than heavy cream - heavy cream has 340 calories per 100 grams and egg white has 52 calories.
| Egg White | Heavy Cream | |
|---|---|---|
| Protein | 91% | 3% |
| Carbohydrates | 6% | 3% |
| Fat | 3% | 93% |
| Alcohol | ~ | ~ |
carbohydrates
Both heavy cream and egg white are low in carbohydrates - heavy cream has 2.8g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
The carbs in heavy cream and egg white are both made of 100% sugar.
sugar
Heavy cream and egg white contain similar amounts of sugar - heavy cream has 2.9g 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 284% more protein than heavy cream - heavy cream has 2.8g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Heavy cream is high in saturated fat and egg white has less saturated fat than heavy cream - heavy cream has 23g of saturated fat per 100 grams and egg white does not contain significant amounts.
trans fat
Egg white has less trans fat than heavy cream - heavy cream has 1.2g of trans fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Egg white has signficantly less cholesterol than heavy cream - heavy cream has 113mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Heavy cream and egg white contain similar amounts of Vitamin C - heavy cream has 0.6mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Heavy cream is an excellent source of Vitamin A and it has more Vitamin A than egg white - heavy cream has 411ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin D
Heavy cream has signficantly more Vitamin D than egg white - heavy cream has 63iu of Vitamin D per 100 grams and egg white does not contain significant amounts.
Vitamin E
Heavy cream has more Vitamin E than egg white - heavy cream has 0.92mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Heavy cream and egg white contain similar amounts of Vitamin K - heavy cream has 3.2ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Heavy cream has more thiamin, pantothenic acid and Vitamin B6, however, egg white contains more riboflavin and niacin. Both egg white and heavy cream contain significant amounts of folate and Vitamin B12.
| Egg White | Heavy Cream | |
|---|---|---|
| Thiamin | 0.004 MG | 0.02 MG |
| Riboflavin | 0.439 MG | 0.188 MG |
| Niacin | 0.105 MG | 0.064 MG |
| Pantothenic acid | 0.19 MG | 0.495 MG |
| Vitamin B6 | 0.005 MG | 0.035 MG |
| Folate | 4 UG | 4 UG |
| Vitamin B12 | 0.09 UG | 0.16 UG |
Minerals
calcium
Heavy cream is an excellent source of calcium and it has 843% more calcium than egg white - heavy cream has 66mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Heavy cream and egg white contain similar amounts of iron - heavy cream has 0.1mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Egg white has 72% more potassium than heavy cream - heavy cream has 95mg 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 White (Egg, white, raw, fresh) and Heavy Cream (Cream, fluid, heavy whipping) .
Egg White g
()
|
Daily Values (%) |
Heavy Cream 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 heavy cream or egg white contain more calories in 100 grams?Heavy cream is high in calories and egg white has 90% less calories than heavy cream - heavy cream has 340 calories in 100g and egg white has 52 calories.
Is heavy cream or egg white better for protein?
Egg white is a great source of protein and it has 280% more protein than heavy cream - heavy cream has 2.8g of protein per 100 grams and egg white has 10.9g of protein.
Does heavy cream or egg white contain more calcium?
Heavy cream is a rich source of calcium and it has 840% more calcium than egg white - heavy cream has 66mg of calcium in 100 grams and egg white has 7mg of calcium.