Nutrition Comparison Tool
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Hard Boiled Eggs
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Raw Egg Whites
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


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

Fat Comparison


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

Carbohydrate Comparison


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

Protein Comparison


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

Cholesterol Comparison


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

Saturated Fats Comparison


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

Fiber Comparison


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

Sugars Comparison


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

Iron Comparison


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

Calcium Comparison


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

Potassium Comparison


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

Table Legend

  1. Hard Boiled Eggs
  2. Raw Egg Whites
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 50 33
Calories
(%DV)		 78
(4%)		 17
(1%)
Fat (g)
(%DV)		 5.3
(7%)		 0.06
(0%)
Protein (g)
(%DV)		 6.3
(13%)		 3.6
(7%)
Carbohydrate (g)
(%DV)		 0.56
(0%)		 0.24
(0%)
Sugars (g)
(%DV)		 0.56
(1%)		 0.23
(0%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 186.5
(62%)		 0
(0%)
Saturated Fats (g)
(%DV)		 1.6
(8%)		 0
(0%)
Net-Carbs (g) 0.56
0.24
Trans Fatty Acids (g) --
--
  Minerals
Food # 1 2
Weight (g) 50 33
Calcium (mg)
(%DV)		 25
(2%)		 2.3
(0%)
Iron, Fe (mg)
(%DV)		 0.6
(3%)		 0.03
(0%)
Potassium, K (mg)
(%DV)		 63
(1%)		 53.8
(1%)
Magnesium (mg)
(%DV)		 5
(1%)		 3.6
(1%)
Phosphorus, P (mg)
(%DV)		 86
(7%)		 5
(0%)
Sodium (mg)
(%DV)		 62
(3%)		 54.8
(2%)
Zinc, Zn (mg)
(%DV)		 0.53
(5%)		 0.01
(0%)
Copper, Cu (mg)
(%DV)		 0.01
(1%)		 0.01
(1%)
Manganese (mg)
(%DV)		 0.01
(1%)		 0
(0%)
Selenium, Se (mcg)
(%DV)		 15.4
(28%)		 6.6
(12%)
Fluoride, F (mcg)
(%AI)		 2.4
(0%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) 30.5
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 50 33
Vitamin A, RAE (mcg)
(%DV)		 74.5
(8%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.03
(3%)		 0
(0%)
Riboflavin (B2) (mg)
(%DV)		 0.26
(20%)		 0.14
(11%)
Niacin (B3) (mg)
(%DV)		 0.03
(0%)		 0.03
(0%)
Vitamin B5 (PA) (mg)
(%DV)		 0.7
(14%)		 0.06
(1%)
Vitamin B6 (mg)
(%DV)		 0.06
(4%)		 0
(0%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 22
(6%)		 1.3
(0%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 22
(6%)		 1.3
(0%)
Folate DFE (mcg)
(%)		 22
(6%)		 1.3
(0%)
Choline (mg)
(%DV)		 146.9
(27%)		 0.36
(0%)
Vitamin B12 (mcg)
(%DV)		 0.56
(23%)		 0.03
(1%)
Retinol (mcg) 74
0
Carotene, beta (mcg)
(%RDA)		 5.5
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 5
(0%)		 0
(0%)
Vitamin A, IU (IU) 260 0
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 176.5
0
Vitamin E (mg)
(%DV)		 0.52
(3%)		 0
(0%)
Vitamin D (mcg)
(%DV)		 1.1
(6%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) 1.1
--
Vitamin D (IU)
(%DV)		 43.5
(5%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0.15
(0%)		 0
(0%)
Vitamin K1 (mcg) --
0
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 50 33
Water (g) 37.3
28.9
Ash (g) 0.54
0.21
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score 4.48
0.69
  Carbohydrates
Food # 1 2
Weight (g) 50 33
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) --
0.02
Glucose (Dextrose) (g) --
0.11
Fructose (g) --
0.02
Lactose (g) --
0.02
Maltose (g) --
0.02
Galactose (g) --
0.02
Starch (g) --
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 50 33
Monounsaturated Fats (g) 2.039
0
Polyunsaturated Fats (g) 0.707
0
Omega 3s (g)
(%AI)		 0.018
(1%)		 0
(0%)
Omega 6s (g)
(%AI)		 0.594
(3%)		 0
(0%)
Omega 3 to Omega 6 Ratio 0.03
--
Omega 6 to Omega 3 Ratio 33.94
--
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0.003
0
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 0.019
0
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) --
--
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0.002
0
Capric Acid (10:0) (g) 0.002
0
Lauric Acid (12:0) (g) 0.002
0
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.018
0
Pentadecanoic Acid (15:0) (g) --
--
Palmitic Acid (16:0) (g) 1.175
0
Margaric Acid (17:0) (g) --
--
Stearic Acid (18:0) (g) 0.414
0
Arachidic Acid (20:0) (g) --
--
Behenic Acid (22:0) (g) --
--
Lignoceric Acid (24:0) (g) --
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
Pentadecenoic Acid (15:1) (g) --
--
Palmitoleic Acid (16:1) (g) 0.155
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
--
Oleic Acid (18:1) (g) 1.863
0
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.015
0
Docosenoic Acid (22:1) (g) 0.002
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.594
0
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.018
0
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) --
--
Eicosatetraenoic Acid 20:4 (g) 0.075
0
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
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) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 50 33
Essential  
Histidine (mg)
(%RDI)		 149
(21%)		 96
(14%)
Isoleucine (mg)
(%RDI)		 343
(25%)		 218
(16%)
Leucine (mg)
(%RDI)		 538
(20%)		 335
(12%)
Lysine (mg)
(%RDI)		 452
(22%)		 266
(13%)
Methionine (mg)
(%RDI)		 196
(27%)		 132
(18%)
Phenylalanine (mg)
(%RDI)		 334
(38%)		 226
(26%)
Threonine (mg)
(%RDI)		 302
(29%)		 148
(14%)
Tryptophan (mg)
(%RDI)		 77
(27%)		 41
(15%)
Valine (mg)
(%RDI)		 384
(21%)		 267
(15%)
Conditional  
Arginine (mg) 378
214
Cystine (mg)
(%RDI)		 146
(51%)		 95
(33%)
Glycine (mg) 212
136
Proline (mg) 251
144
Tyrosine (mg)
(%RDI)		 257
(29%)		 151
(17%)
Non-Essential  
Alanine (mg) 350
232
Aspartic acid (mg) 632
403
Betaine (mg) 0.3
0.1
Glutamic acid (mg) 822
512
Hydroxyproline (mg) --
--
Serine (mg) 468
263
Data Source
Hard Boiled Eggs
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Raw Egg Whites
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.