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Egg, poached
Egg, poached4
VS
Egg white, raw
Egg white, raw4

Dead heat · 8 categories decided · 2 ties

Both foods compared at 100 kcal.

The verdict

It's a dead heat — each wins 4 of 8 match-ups.

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

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

Evenly matched on fiber and vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    8.75 g
    20.96 gWIN
  • Carbohydrate
    0.5 g
    1.4 g
  • Fibermore is better
    0 g
    0 g
  • Total sugarsless is better
    WIN0.26 g
    1.37 g
  • Total fat
    6.62 g
    0.33 g
  • Saturated fatless is better
    2.18 g
    0 gWIN
  • Sodiumless is better
    WIN207.69 mg
    319.23 mg
  • Potassiummore is better
    96.5 mg
    313.46 mgWIN
  • Calciummore is better
    WIN39.16 mg
    13.46 mg
  • Ironmore is better
    WIN1.22 mg
    0.15 mg
  • Magnesiummore is better
    8.39 mg
    21.15 mgWIN
  • 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.