Compare
Egg white vs egg
Per 100 g, egg white has 52 calories and egg 148. Egg white leads on no label nutrient by 20% or more; egg has more total fat (10.0 g against 0.2 g), saturated fat (3.2 g against 0 g), cholesterol (411 mg against 0 mg), vitamin D (2.5 mcg against 0 mcg), calcium (48 mg against 7.0 mg) and iron (1.7 mg against 0.1 mg). Beyond the label, egg more selenium (31 µg against 20 µg), zinc (1.2 mg against 0.03 mg), phosphorus (184 mg against 15 mg), thiamin (0.08 mg against 0.00 mg) and vitamin A (180 µg RAE against 0 µg RAE). USDA FoodData Central, the typical form of each.
Data: USDA FoodData Central, April 30, 2026 release.
Updated · By GetFoodFacts · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked
The two labels, portion by portion
Each label shows the food's typical portion; switch either to 100 g to compare weight for weight.
Egg white
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
Egg, white, raw, fresh, USDA FoodData Central.
Egg
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
Eggs, Grade A, Large, egg whole, USDA FoodData Central.
Every label nutrient, per 100 g
| Per 100 g | Egg white | Egg | Egg white vs egg |
|---|---|---|---|
| Calories | 52 | 148 | -65% |
| Total fat | 0.2 g | 10.0 g | -98% |
| Saturated fat | 0 g | 3.2 g | |
| Cholesterol | 0 mg | 411 mg | |
| Sodium | 166 mg | 129 mg | +29% |
| Carbohydrate | 0.7 g | 1.0 g | 0.3 g less |
| Fiber | 0 g | 0 g | |
| Sugars | 0.7 g | n/a | |
| Protein | 11 g | 12 g | -12% |
| Vitamin D | 0 mcg | 2.5 mcg | |
| Calcium | 7.0 mg | 48 mg | 41 mg less |
| Iron | 0.1 mg | 1.7 mg | -95% |
| Potassium | 163 mg | 132 mg | 31 mg more |
Source: USDA FoodData Central (Egg, white, raw, fresh; Eggs, Grade A, Large, egg whole), April 30, 2026 release.
Vitamins and minerals beyond the label, per 100 g
| Per 100 g | Egg white | Egg | Egg white vs egg |
|---|---|---|---|
| Magnesium | 11 mg | 11 mg | -4% |
| Manganese | 0.01 mg | 0 mg | |
| Selenium | 20 µg | 31 µg | -36% |
| Zinc | 0.03 mg | 1.2 mg | -98% |
| Phosphorus | 15 mg | 184 mg | -92% |
| Thiamin | 0.00 mg | 0.08 mg | -95% |
| Riboflavin | 0.44 mg | 0.42 mg | +5% |
| Niacin | 0.10 mg | 0 mg | |
| Vitamin B6 | 0.01 mg | 0.06 mg | -92% |
| Folate | 4.0 µg DFE | n/a | |
| Vitamin A | 0 µg RAE | 180 µg RAE | |
| Vitamin C | 0 mg | n/a | |
| Vitamin E | 0 mg | n/a | |
| Vitamin K | 0 µg | n/a |
Source: USDA FoodData Central, every nutrient the two records report; differences of 20% and 5% of the Daily Value are named in the lead.
What the numbers do not say
Composition only: the table does not measure how either food affects blood sugar or health. The values are for the USDA forms named under each label; for a packaged product, its own label is the authority.
Next
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov