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Egg, poached Leader
Egg, poached5
VS
Egg white, raw
Egg white, raw3

Egg, poached leads 5–3 · 8 categories decided · 2 ties

Egg, poached: 100 g · Egg white, raw: 100 g.

The verdict

Egg, poached comes out ahead, winning 5 of 8 nutrient match-ups.

Pick Egg, poached for more protein, less sugar, more calcium, more iron and more magnesium.

Pick Egg white, raw for less saturated fat, less sodium and more potassium.

Evenly matched on fiber and vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    143 kcal
    52 kcal
  • Proteinmore is better
    WIN12.51 g
    10.9 g
  • Carbohydrate
    0.71 g
    0.73 g
  • Fibermore is better
    0 g
    0 g
  • Total sugarsless is better
    WIN0.37 g
    0.71 g
  • Total fat
    9.47 g
    0.17 g
  • Saturated fatless is better
    3.11 g
    0 gWIN
  • Sodiumless is better
    297 mg
    166 mgWIN
  • Potassiummore is better
    138 mg
    163 mgWIN
  • Calciummore is better
    WIN56 mg
    7 mg
  • Ironmore is better
    WIN1.75 mg
    0.08 mg
  • Magnesiummore is better
    WIN12 mg
    11 mg
  • Vitamin Cmore is better
    0 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Egg, poached vs Egg white, raw · Foodatron