Making the right choice in Brown Eggs Vs. White Eggs can be pretty tricky. Especially for common people who have been consuming white eggs most of their life. So, what is the difference between the two? Let's find out!
When you are out grocery shopping, you are already spoilt for choices with just about everything. Now, even with the humble chicken egg, it is a constant rift between the brown egg and the white egg. Which one is better and which one has more nutritional value?
The truth is that in terms of taste and the yolk, there is no real difference between the two kinds of eggs. But that is something that might not hold that much value for a fitness enthusiast than the nutritional content would. First, let’s have a look at the obvious difference – The shell color.
The color of the shell
This is the most obvious difference between the two kinds of eggs. This, however, does very little for the nutritional value of the eggs. The reason for the difference in color is genetics. The breed of the chicken determines the color of the shell. For instance, Leghorn chickens mostly lay white eggs while Rhode Island chickens lay eggs with a brown shell. You even have breeds like Lushi and Araucana that lay eggs that are blue-green or blue in color.
In brown eggs, the color is due to a pigment that is called protoporphyrin IX. This contains heme, which is also responsible for the red coloration of blood.
Now let’s focus on the valuable differences between Brown Eggs Vs. White Eggs
Protein Spots
One common reason for brown eggs being rejected by several consumers are the protein spots. These are believed to be blood spots by most people. These spots are also called pigmented spots.
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They are caused by the rupture of the blood vessel on oviduct wall when the egg is being formed. These spots, however, have no blood cells. They are extremely safe to eat. These spots occur more often in brown eggs than in white eggs. It is easier to detect them in white eggs are the shell is more transparent.
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Brown Egss Vs. White Eggs – Nutritional Value
Nutritionally, brown and white eggs are almost the similar in value. However, the difference is not too high.
The Similarities
- Approximately 6 grams of protein,
- Healthy unsaturated fats
- About 72 calories.
- The fat content of a large egg is about 5 grams.
Brown Eggs Vs. White Eggs – The Differences
- Brown eggs do contain a slightly larger concentration of Omega-3.
Both are rich in cholesterol. That said, the connection between egg consumption and heart diseases has not really been found. It is best that you discard the yolk if you want to manage the cholesterol intake. Besides that, you can consume both white eggs and brown eggs without any concern.
- Eggs are loaded with several other minerals and vitamins.
- They also provide a good source of zeaxanthin and lutein which are carotenoids. According to research, these carotenoids have the ability to filter any kind of light that can damage the eye.
- This reduces the chances of macular degeneration with age.
- Both varieties of eggs also contain choline. This nutrient affects the development of memory and brain. With one egg, you can get about 126 mg of this component. The recommended daily intake for adults in between 425- 550 mg depending on the age and gender of the individual.
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What really affects the nutritional value of eggs?
The nutritional value of the brown and white eggs are almost the same. However, there are certain factors that can affect the actual nutritional value of the eggs. The biggest influencer is the environment of the hen. For instance, if the hen is free range and gets a lot of time in the sun, the eggs that are laid may contain 3 to 4 times the amount of Vitamin D in comparison to one that is raised conventionally. The diet of the hen also determines the nutritional value of the eggs. For instance, if the hen is fed omega 3 fortified foods or vitamin D enriched foods, these nutrients are present in larger quantities in the eggs that she lays. Hens that are raised in conditions where the stress levels are low tend to lay eggs that are better in quality.
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Things you should look for when buying eggs
- The eggs labeled “all natural” or “naturally raised” are healthier and tastier.
- Eggs that are organic are laid by chickens that are given organic feed. These birds are allowed access to the outdoors regularly. If the eggs are certified organic, it also means that the hens do not have any hormones induced into their bodies to improve the quality of the eggs.
- Look for the “Cage-free” labels. This term is quite misleading. They may not always be free range chickens. However, the living conditions for the hens are a lot better, allowing them to lay eggs that are higher in quality.
- Free range chicken eggs are great because the hens are given a lot of access to the outdoors. This means that the chickens have better living conditions. In addition to that, the eggs are also higher in their vitamin D content.
- Enriched eggs are also a great option. You will often find omega-3 enriched eggs. These eggs are produced by chickens that are given a primary diet of omega 3 enriched foods.
