Nutrition Comparison Tool

Search the database of over 600,000 foods to compare 20 foods or more.
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      Raw Egg Whites
      ×
      Hard Boiled Eggs
      ×
      Fried Eggs
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Raw Egg Whites 1 large (x1) 1% DV 17 calories
      • Hard Boiled Eggs 1 large (x1) 4% DV 78 calories
      • Fried Eggs 1 large (x1) 5% DV 90 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Raw Egg Whites 1 large (x1) 0% DV 0.06g
      • Hard Boiled Eggs 1 large (x1) 7% DV 5.3g
      • Fried Eggs 1 large (x1) 9% DV 6.8g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Raw Egg Whites 1 large (x1) 0% DV 0.24g
      • Hard Boiled Eggs 1 large (x1) 0% DV 0.56g
      • Fried Eggs 1 large (x1) 0% DV 0.38g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Raw Egg Whites 1 large (x1) 7% DV 3.6g
      • Hard Boiled Eggs 1 large (x1) 13% DV 6.3g
      • Fried Eggs 1 large (x1) 13% DV 6.3g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Raw Egg Whites 1 large (x1) 0% DV 0mg
      • Hard Boiled Eggs 1 large (x1) 62% DV 186.5mg
      • Fried Eggs 1 large (x1) 61% DV 184.5mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Raw Egg Whites 1 large (x1) 0% DV 0g
      • Hard Boiled Eggs 1 large (x1) 8% DV 1.6g
      • Fried Eggs 1 large (x1) 10% DV 2g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Raw Egg Whites 1 large (x1) 0% DV 0g
      • Hard Boiled Eggs 1 large (x1) 0% DV 0g
      • Fried Eggs 1 large (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Raw Egg Whites 1 large (x1) 0% DV 0.23g
      • Hard Boiled Eggs 1 large (x1) 1% DV 0.56g
      • Fried Eggs 1 large (x1) 0% DV 0.18g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Raw Egg Whites 1 large (x1) 0% DV 0.03mg
      • Hard Boiled Eggs 1 large (x1) 3% DV 0.6mg
      • Fried Eggs 1 large (x1) 5% DV 0.87mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Raw Egg Whites 1 large (x1) 0% DV 2.3mg
      • Hard Boiled Eggs 1 large (x1) 2% DV 25mg
      • Fried Eggs 1 large (x1) 2% DV 28.5mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Raw Egg Whites 1 large (x1) 1% DV 53.8mg
      • Hard Boiled Eggs 1 large (x1) 1% DV 63mg
      • Fried Eggs 1 large (x1) 1% DV 69.9mg
      Comparison Table

      Table Legend

      1. Raw Egg Whites
      2. Hard Boiled Eggs
      3. Fried Eggs
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 33 50 46
      Calories
      (%DV)
      17
      (1%)
      78
      (4%)
      90
      (5%)
      Fat (g)
      (%DV)
      0.06
      (0%)
      5.3
      (7%)
      6.8
      (9%)
      Protein (g)
      (%DV)
      3.6
      (7%)
      6.3
      (13%)
      6.3
      (13%)
      Carbohydrate (g)
      (%DV)
      0.24
      (0%)
      0.56
      (0%)
      0.38
      (0%)
      Sugars (g)
      (%DV)
      0.23
      (0%)
      0.56
      (1%)
      0.18
      (0%)
      Fiber (g)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      186.5
      (62%)
      184.5
      (61%)
      Saturated Fats (g)
      (%DV)
      0
      (0%)
      1.6
      (8%)
      2
      (10%)
      Net-Carbs (g) 0.24
      0.56
      0.38
      Trans Fatty Acids (g) --
      --
      0.02
        Minerals
      Food # 1 2 3
      Weight (g) 33 50 46
      Calcium (mg)
      (%DV)
      2.3
      (0%)
      25
      (2%)
      28.5
      (2%)
      Iron, Fe (mg)
      (%DV)
      0.03
      (0%)
      0.6
      (3%)
      0.87
      (5%)
      Potassium, K (mg)
      (%DV)
      53.8
      (1%)
      63
      (1%)
      69.9
      (1%)
      Magnesium (mg)
      (%DV)
      3.6
      (1%)
      5
      (1%)
      6
      (1%)
      Phosphorus, P (mg)
      (%DV)
      5
      (0%)
      86
      (7%)
      98.9
      (8%)
      Sodium (mg)
      (%DV)
      54.8
      (2%)
      62
      (3%)
      95.2
      (4%)
      Zinc, Zn (mg)
      (%DV)
      0.01
      (0%)
      0.53
      (5%)
      0.64
      (6%)
      Copper, Cu (mg)
      (%DV)
      0.01
      (1%)
      0.01
      (1%)
      0.04
      (4%)
      Manganese (mg)
      (%DV)
      0
      (0%)
      0.01
      (1%)
      0.01
      (1%)
      Selenium, Se (mcg)
      (%DV)
      6.6
      (12%)
      15.4
      (28%)
      15.2
      (28%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      2.4
      (0%)
      0.55
      (0%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 33 50 46
      Vitamin A, RAE (mcg)
      (%DV)
      0
      (0%)
      74.5
      (8%)
      100.7
      (11%)
      Vitamin C (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Thiamin (B1) (mg)
      (%DV)
      0
      (0%)
      0.03
      (3%)
      0.02
      (2%)
      Riboflavin (B2) (mg)
      (%DV)
      0.14
      (11%)
      0.26
      (20%)
      0.23
      (18%)
      Niacin (B3) (mg)
      (%DV)
      0.03
      (0%)
      0.03
      (0%)
      0.04
      (0%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.06
      (1%)
      0.7
      (14%)
      0.76
      (15%)
      Vitamin B6 (mg)
      (%DV)
      0
      (0%)
      0.06
      (4%)
      0.08
      (5%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      1.3
      (0%)
      22
      (6%)
      23.5
      (6%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      1.3
      (0%)
      22
      (6%)
      23.5
      (6%)
      Folate DFE (mcg)
      (%)
      1.3
      (0%)
      22
      (6%)
      23.5
      (6%)
      Choline (mg)
      (%DV)
      0.36
      (0%)
      146.9
      (27%)
      145.9
      (27%)
      Vitamin B12 (mcg)
      (%DV)
      0.03
      (1%)
      0.56
      (23%)
      0.45
      (19%)
      Retinol (mcg) 0
      74
      99.4
      Carotene, beta (mcg)
      (%RDA)
      0
      (0%)
      5.5
      (0%)
      16.1
      (0%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      5
      (0%)
      4.6
      (0%)
      Vitamin A, IU (IU) 0 260 362
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 0
      176.5
      249.8
      Vitamin E (mg)
      (%DV)
      0
      (0%)
      0.52
      (3%)
      0.6
      (4%)
      Vitamin D (mcg)
      (%DV)
      0
      (0%)
      1.1
      (6%)
      1
      (5%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) --
      1.1
      1
      Vitamin D (IU)
      (%DV)
      0
      (0%)
      43.5
      (5%)
      40.5
      (5%)
      Vitamin K (mcg)
      (%DV)
      0
      (0%)
      0.15
      (0%)
      2.6
      (2%)
      Vitamin K1 (mcg) 0
      --
      0.05
      Menaquinone-4 (K2) (mcg) --
      --
      --
        Other
      Food # 1 2 3
      Weight (g) 33 50 46
      Water (g) 28.9
      37.3
      32
      Ash (g) 0.21
      0.54
      0.58
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score 0.69
      4.48
      4.72
        Carbohydrates
      Food # 1 2 3
      Weight (g) 33 50 46
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) 0.02
      --
      0
      Glucose (Dextrose) (g) 0.11
      --
      0.18
      Fructose (g) 0.02
      --
      0
      Lactose (g) 0.02
      --
      0
      Maltose (g) 0.02
      --
      0
      Galactose (g) 0.02
      --
      0
      Starch (g) --
      --
      --
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 33 50 46
      Monounsaturated Fats (g) 0
      2.039
      2.844
      Polyunsaturated Fats (g) 0
      0.707
      1.495
      Omega 3s (g)
      (%AI)
      0
      (0%)
      0.018
      (1%)
      0.063
      (4%)
      Omega 6s (g)
      (%AI)
      0
      (0%)
      0.594
      (3%)
      1.279
      (8%)
      Omega 3 to Omega 6 Ratio --
      0.03
      0.05
      Omega 6 to Omega 3 Ratio --
      33.94
      20.3
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      0.003
      0
      Docosapentaenoic Acid (DPA) (g) 0
      0
      0.003
      Docosahexaenoic Acid (DHA) (g) 0
      0.019
      0.029
      n-3-Eicosatrienoic Acid (20:3) (g) --
      --
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      --
      --
      gamma-Linolenic Acid (GLA) (g) --
      --
      --
      c-c-n6-Eicosadienoic Acid (g) --
      --
      0.009
      DHG-linolenic acid (DGLA) (g) --
      --
      --
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      0
      0.002
      Caproic (6:0) (g) 0
      0
      0
      Caprylic Acid (8:0) (g) 0
      0.002
      0.002
      Capric Acid (10:0) (g) 0
      0.002
      0.003
      Lauric Acid (12:0) (g) 0
      0.002
      0
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0
      0.018
      0.022
      Pentadecanoic Acid (15:0) (g) --
      --
      0.004
      Palmitic Acid (16:0) (g) 0
      1.175
      1.359
      Margaric Acid (17:0) (g) --
      --
      0.011
      Stearic Acid (18:0) (g) 0
      0.414
      0.583
      Arachidic Acid (20:0) (g) --
      --
      0.001
      Behenic Acid (22:0) (g) --
      --
      0.002
      Lignoceric Acid (24:0) (g) --
      --
      0
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      --
      0.003
      Pentadecenoic Acid (15:1) (g) --
      --
      0
      Palmitoleic Acid (16:1) (g) 0
      0.155
      0.105
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      --
      Heptadecenoic Acid (17:1) (g) --
      --
      0.006
      Oleic Acid (18:1) (g) 0
      1.863
      2.716
      c-Oleic Acid (18:1 cis) (g) --
      --
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0
      0.015
      0.013
      Docosenoic Acid (22:1) (g) 0
      0.002
      0
      c-Docosenoic Acid (22:1 c) (g) --
      --
      --
      c-Tetracosenoic Acid (24:1 c) (g) --
      --
      0
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0
      0.594
      1.279
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0
      0.018
      0.063
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) 0
      0
      0
      Eicosatrienoic Acid (20:3) (g) --
      --
      0.012
      Eicosatetraenoic Acid 20:4 (g) 0
      0.075
      0.093
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) --
      --
      0.006
      Trans Fats  
      t-Polyenoic Fats (g) --
      --
      --
      t-Monoenoic Fats (g) --
      --
      --
      t-Palmitoleic Acid (16:1 t) (g) --
      --
      --
      t-Oleic Acid (18:1 t) (g) --
      --
      --
      t-Docosenoic Acid (22:1 t) (g) --
      --
      --
      t-Octadecadienoic Acid (18:2 t) (g) --
      --
      --
      t-t-Octadecadienoic Acid (g) --
      --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      --
      0.004
      Stigmasterol (g) --
      --
      --
      Campesterol (g) --
      --
      --
      Beta-sitosterol (g) --
      --
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 33 50 46
      Essential  
      Histidine (mg)
      (%RDI)
      96
      (14%)
      149
      (21%)
      154
      (22%)
      Isoleucine (mg)
      (%RDI)
      218
      (16%)
      343
      (25%)
      335
      (24%)
      Leucine (mg)
      (%RDI)
      335
      (12%)
      538
      (20%)
      541
      (20%)
      Lysine (mg)
      (%RDI)
      266
      (13%)
      452
      (22%)
      455
      (22%)
      Methionine (mg)
      (%RDI)
      132
      (18%)
      196
      (27%)
      189
      (26%)
      Phenylalanine (mg)
      (%RDI)
      226
      (26%)
      334
      (38%)
      339
      (39%)
      Threonine (mg)
      (%RDI)
      148
      (14%)
      302
      (29%)
      277
      (26%)
      Tryptophan (mg)
      (%RDI)
      41
      (15%)
      77
      (27%)
      83
      (30%)
      Valine (mg)
      (%RDI)
      267
      (15%)
      384
      (21%)
      428
      (24%)
      Conditional  
      Arginine (mg) 214
      378
      408
      Cystine (mg)
      (%RDI)
      95
      (33%)
      146
      (51%)
      135
      (47%)
      Glycine (mg) 136
      212
      215
      Proline (mg) 144
      251
      257
      Tyrosine (mg)
      (%RDI)
      151
      (17%)
      257
      (29%)
      249
      (28%)
      Non-Essential  
      Alanine (mg) 232
      350
      366
      Aspartic acid (mg) 403
      632
      661
      Betaine (mg) 0.1
      0.3
      0.14
      Glutamic acid (mg) 512
      822
      836
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) 263
      468
      483
      Data Source
      Raw Egg Whites
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Hard Boiled Eggs
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Fried Eggs
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.