Egg, whole, raw, fresh vs Egg, white, raw, frozen
Nutrition comparison per 100 g.
Egg, whole, raw, fresh
143 kcal
Egg, white, raw, frozen
47 kcal
Calories
143 kcal
47 kcal
Protein
12.6 g
9.8 g
Carbs
0.7 g
1.1 g
Fiber
0.0 g
0.0 g
Sugars
0.4 g
~
Fat
9.5 g
0.0 g
Sodium
142 mg
158 mg
Key takeaways
- Egg, white, raw, frozen has 67% fewer calories (47 kcal vs 143 kcal).
- Egg, whole, raw, fresh has more protein (12.6 g vs 9.8 g).
- Egg, whole, raw, fresh has more carbs (0.7 g vs 1.1 g).
- Egg, white, raw, frozen has more fat (0.0 g vs 9.5 g).
- Egg, whole, raw, fresh has more sodium (142 mg vs 158 mg).
| Macronutrients | Egg, whole, raw, fresh | Egg, white, raw, frozen |
|---|---|---|
| Calories | 143 kcal | 47 kcal |
| Protein | 12.6 g | 9.8 g |
| Total Fat | 9.5 g | 0.0 g |
| Total Carbohydrate | 0.7 g | 1.1 g |
| Dietary Fiber | 0.0 g | 0.0 g |
| Total Sugars | 0.4 g | ~ |
| Water | 76.2 g | 88.6 g |
| Carbohydrates | Egg, whole, raw, fresh | Egg, white, raw, frozen |
|---|---|---|
| Total Carbohydrate | 0.7 g | 1.1 g |
| Dietary Fiber | 0.0 g | 0.0 g |
| Total Sugars | 0.4 g | ~ |
| Fats & Fatty Acids | Egg, whole, raw, fresh | Egg, white, raw, frozen |
|---|---|---|
| Total Fat | 9.5 g | 0.0 g |
| Saturated Fat | 3.1 g | 0.0 g |
| Monounsaturated Fat | 3.7 g | 0.0 g |
| Polyunsaturated Fat | 1.9 g | 0.0 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 48.0 mg | 0.0 mg |
| Omega-6 Fatty Acids | 1,555.0 mg | 0.0 mg |
| Protein & Amino Acids | Egg, whole, raw, fresh | Egg, white, raw, frozen |
|---|---|---|
| Protein | 12.6 g | 9.8 g |
| Histidine | 309.0 mg | 221.0 mg |
| Isoleucine | 671.0 mg | 554.0 mg |
| Leucine | 1,086.0 mg | 826.0 mg |
| Lysine | 912.0 mg | 666.0 mg |
| Methionine | 380.0 mg | 337.0 mg |
| Phenylalanine | 680.0 mg | 572.0 mg |
| Threonine | 556.0 mg | 445.0 mg |
| Tryptophan | 167.0 mg | 121.0 mg |
| Valine | 858.0 mg | 624.0 mg |
| Alanine | 735.0 mg | 566.0 mg |
| Arginine | 820.0 mg | 533.0 mg |
| Aspartic Acid | 1,329.0 mg | 997.0 mg |
| Cystine | 272.0 mg | 254.0 mg |
| Glutamic Acid | 1,673.0 mg | 1,301.0 mg |
| Glycine | 432.0 mg | 343.0 mg |
| Proline | 512.0 mg | 381.0 mg |
| Serine | 971.0 mg | 676.0 mg |
| Tyrosine | 499.0 mg | 381.0 mg |
| Vitamins | Egg, whole, raw, fresh | Egg, white, raw, frozen |
|---|---|---|
| Vitamin A (RAE) | 160.0 mcg | 0.0 mcg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin D | 2.0 mcg | ~ |
| Vitamin E | 1.1 mg | ~ |
| Vitamin K | 0.3 mcg | ~ |
| Thiamin (B1) | 0.0 mg | 0.0 mg |
| Riboflavin (B2) | 0.5 mg | 0.4 mg |
| Niacin (B3) | 0.1 mg | 0.1 mg |
| Vitamin B6 | 0.2 mg | 0.0 mg |
| Folate (B9) | 47.0 mcg | 3.0 mcg |
| Vitamin B12 | 0.9 mcg | 0.1 mcg |
| Pantothenic Acid (B5) | 1.5 mg | 0.2 mg |
| Choline | 293.8 mg | ~ |
| Betaine | 0.3 mg | ~ |
| Minerals | Egg, whole, raw, fresh | Egg, white, raw, frozen |
|---|---|---|
| Calcium | 56.0 mg | 7.0 mg |
| Iron | 1.8 mg | 0.1 mg |
| Magnesium | 12.0 mg | 10.0 mg |
| Phosphorus | 198.0 mg | 13.0 mg |
| Potassium | 138.0 mg | 136.0 mg |
| Sodium | 142.0 mg | 158.0 mg |
| Zinc | 1.3 mg | 0.0 mg |
| Copper | 0.1 mg | 0.0 mg |
| Manganese | 0.0 mg | 0.0 mg |
| Selenium | 30.7 mcg | 17.6 mcg |
| Fluoride | 1.1 mcg | ~ |
| Sterols | Egg, whole, raw, fresh | Egg, white, raw, frozen |
|---|---|---|
| Cholesterol | 372.0 mg | 0.0 mg |
| Other | Egg, whole, raw, fresh | Egg, white, raw, frozen |
|---|---|---|
| Alcohol | 0.0 g | ~ |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 1.1 g | 0.6 g |
Frequently asked questions
Which has fewer calories, Egg, whole, raw, fresh or Egg, white, raw, frozen?
Egg, white, raw, frozen has fewer calories: 143 kcal for Egg, whole, raw, fresh vs 47 kcal for Egg, white, raw, frozen per 100 g.
Which has more protein, Egg, whole, raw, fresh or Egg, white, raw, frozen?
Egg, whole, raw, fresh has more protein: 12.6 g for Egg, whole, raw, fresh vs 9.8 g for Egg, white, raw, frozen per 100 g.
Is Egg, whole, raw, fresh or Egg, white, raw, frozen healthier?
Egg, white, raw, frozen is lower in calories, and Egg, whole, raw, fresh is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.