Nutrition Comparison Tool

Search the database of over 200,000 foods to compare 20 foods or more.
instructions
Edit Save Share
Done
Settings
Hard Boiled Eggs
×
Hard Boiled Eggs
×
Egg Whites (Raw)
×
Clear Comparison Compare Save Comparison
Number of Servings:
Edit Share Save
Comparison Bar Charts

Calories Comparison


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

Fat Comparison


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

Carbohydrate Comparison


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

Protein Comparison


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

Cholesterol Comparison


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

Saturated Fats Comparison


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

Fiber Comparison


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

Sugars Comparison


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

Iron Comparison


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

Calcium Comparison


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

Potassium Comparison


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

Table Legend

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