CALORIC DENSITY
Egg white, raw, fresh
Greek yogurt, nonfat, vanilla, chobani
0.48
0.71
1124
1275
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 45g
Protein = 26g
Carbohydrates = 3g
Carbohydrates = 23g
Fat = 1g
Fat = 1g
Fiber = 0g
Fiber = 1g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 1g
Protein 45g 26g Carbohydrate 3g 23g Fiber 0g 1g Fat 1g 1g Monounsat. Fat 0g 1g Polyunsat. Fat 0g 0g Saturated Fat 0g 1g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 1%
Choline = 0%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 0%
Vitamin C = 0%
Vitamin E = 0%
Vitamin E = 0%
Vitamin K = 0%
Vitamin K = 0%
Choline 1% 0% Vitamin A 0% 0% Vitamin C 0% 0% Vitamin E 0% 0% Vitamin K 0% 0%
Egg white are an excellent source of Riboflavin. Greek yogurt are a great source of Riboflavin, Vitamin B12, Calcium, Phosphorus.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 2%
Vitamin B1 = 8%
Vitamin B2 = 166%
Vitamin B2 = 60%
Vitamin B3 = 4%
Vitamin B3 = 5%
Vitamin B5 = 16%
Vitamin B5 = 0%
Vitamin B6 = 2%
Vitamin B6 = 14%
Vitamin B12 = 19%
Vitamin B12 = 99%
Vitamin B1 2% 8% Vitamin B2 166% 60% Vitamin B3 4% 5% Vitamin B5 16% 0% Vitamin B6 2% 14% Vitamin B12 19% 99%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 46%
Sodium = 7%
Potassium = 19%
Potassium = 10%
Calcium = 6%
Calcium = 60%
Magnesium = 13%
Magnesium = 9%
Phosphorus = 11%
Phosphorus = 61%
Iron = 6%
Iron = 2%
Manganese = 2%
Manganese = 0%
Selenium = 185%
Selenium = 0%
Copper = 10%
Copper = 0%
Zinc = 1%
Zinc = 15%
Sodium 46% 7% Potasium 19% 10% Calcium 6% 60% Magnesium 13% 9% Phosphorus 11% 61% Iron 6% 2% Manganese 2% 0% Selenium 185% 0% Copper 10% 0% Zinc 1% 15%
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