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Spread vs. Whey — In-Depth Nutrition Comparison

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What are the differences between Spread and Whey?

  • Spread is richer than Whey in Vitamin B12, Selenium, Copper, Vitamin E , Vitamin B1, Vitamin B3, and Iron.
  • Spread's daily need coverage for Sodium is 42% more.
  • The amount of Saturated Fat in Whey is lower.

We used Sandwich spread, pork, beef and Whey, sweet, fluid types in this article.

Infographic

Spread vs Whey infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spread
6
:
3
Whey
Contains more Iron +1216.7%
Contains more Phosphorus +28.3%
Contains more Zinc +684.6%
Contains more Copper +3150%
Contains more Manganese +2500%
Contains more Selenium +410.5%
Contains more Calcium +291.7%
Contains more Potassium +46.4%
Contains less Sodium -94.7%
Equal in Magnesium - 8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 6% 26% 10% 133% 28% 44% 4% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Contains more Iron +1216.7%
Contains more Phosphorus +28.3%
Contains more Zinc +684.6%
Contains more Copper +3150%
Contains more Manganese +2500%
Contains more Selenium +410.5%
Contains more Calcium +291.7%
Contains more Potassium +46.4%
Contains less Sodium -94.7%
Equal in Magnesium - 8

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spread
10
:
2
Whey
Contains more Vitamin A +625%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +377.8%
Contains more Vitamin B3 +2237.8%
Contains more Vitamin B5 +12.3%
Contains more Vitamin B6 +287.1%
Contains more Folate +100%
Contains more Vitamin B12 +300%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +17.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 35% 18% 0% 43% 31% 33% 26% 28% 2% 140% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
Contains more Vitamin A +625%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +377.8%
Contains more Vitamin B3 +2237.8%
Contains more Vitamin B5 +12.3%
Contains more Vitamin B6 +287.1%
Contains more Folate +100%
Contains more Vitamin B12 +300%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +17.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
4
:
1
Whey
Contains more Protein +801.2%
Contains more Fats +4716.7%
Contains more Carbs +132.3%
Contains more Other +424.5%
Contains more Water +54.5%
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more Protein +801.2%
Contains more Fats +4716.7%
Contains more Carbs +132.3%
Contains more Other +424.5%
Contains more Water +54.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
2
:
1
Whey
Contains more Monounsaturated Fat +7484%
Contains more Polyunsaturated fat +23218.2%
Contains less Saturated Fat -96.2%
37% 47% 16%
Saturated Fat: 5.977 g
Monounsaturated Fat: 7.584 g
Polyunsaturated fat: 2.565 g
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +7484%
Contains more Polyunsaturated fat +23218.2%
Contains less Saturated Fat -96.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spread Whey
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Spread Whey Opinion
Net carbs 11.74g 5.14g Spread
Protein 7.66g 0.85g Spread
Fats 17.34g 0.36g Spread
Carbs 11.94g 5.14g Spread
Calories 235kcal 27kcal Spread
Sugar 0g 5.14g Spread
Fiber 0.2g 0g Spread
Calcium 12mg 47mg Whey
Iron 0.79mg 0.06mg Spread
Magnesium 8mg 8mg
Phosphorus 59mg 46mg Spread
Potassium 110mg 161mg Whey
Sodium 1013mg 54mg Whey
Zinc 1.02mg 0.13mg Spread
Copper 0.13mg 0.004mg Spread
Manganese 0.026mg 0.001mg Spread
Selenium 9.7µg 1.9µg Spread
Vitamin A 87IU 12IU Spread
Vitamin A RAE 26µg 3µg Spread
Vitamin E 1.74mg 0mg Spread
Vitamin D 22IU Spread
Vitamin D 0.6µg Spread
Vitamin C 0mg 0.1mg Whey
Vitamin B1 0.172mg 0.036mg Spread
Vitamin B2 0.134mg 0.158mg Whey
Vitamin B3 1.73mg 0.074mg Spread
Vitamin B5 0.43mg 0.383mg Spread
Vitamin B6 0.12mg 0.031mg Spread
Folate 2µg 1µg Spread
Vitamin B12 1.12µg 0.28µg Spread
Vitamin K 1.6µg 0µg Spread
Tryptophan 0.082mg 0.013mg Spread
Threonine 0.334mg 0.054mg Spread
Isoleucine 0.334mg 0.047mg Spread
Leucine 0.6mg 0.078mg Spread
Lysine 0.663mg 0.068mg Spread
Methionine 0.196mg 0.016mg Spread
Phenylalanine 0.301mg 0.027mg Spread
Valine 0.356mg 0.046mg Spread
Histidine 0.279mg 0.016mg Spread
Cholesterol 38mg 2mg Whey
Saturated Fat 5.977g 0.23g Whey
Monounsaturated Fat 7.584g 0.1g Spread
Polyunsaturated fat 2.565g 0.011g Spread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spread Whey
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Spread
9%
Whey
Minerals Daily Need Coverage Score
33%
Spread
8%
Whey

Comparison summary

Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 959mg)
Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 36mg)
Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 5.747g)
Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 5.14g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 43)
Which food is cheaper?
Spread
Spread is cheaper (difference - $3.6)
Which food is richer in minerals?
Spread
Spread is relatively richer in minerals
Which food is richer in vitamins?
Spread
Spread is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/nutrients
  2. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.