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Whey vs. Egg — In-Depth Nutrition Comparison

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Summary of differences between Whey and Egg

  • Whey has less Copper, Selenium, Choline, Vitamin B12, Vitamin B2, Vitamin B5, Phosphorus, and Vitamin A RAE than Egg.
  • Egg covers your daily need of Copper 222% more than Whey.
  • Whey has less Saturated Fat.

These are the specific foods used in this comparison Whey, sweet, fluid and Egg, whole, cooked, hard-boiled.

Infographic

Whey vs Egg 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.
Whey
2
:
8
Egg
Contains more Potassium +27.8%
Contains less Sodium -56.5%
Contains more Iron +1883.3%
Contains more Magnesium +25%
Contains more Phosphorus +273.9%
Contains more Zinc +707.7%
Contains more Copper +49900%
Contains more Manganese +2500%
Contains more Selenium +1521.1%
Equal in Calcium - 50
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Potassium +27.8%
Contains less Sodium -56.5%
Contains more Iron +1883.3%
Contains more Magnesium +25%
Contains more Phosphorus +273.9%
Contains more Zinc +707.7%
Contains more Copper +49900%
Contains more Manganese +2500%
Contains more Selenium +1521.1%
Equal in Calcium - 50

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.
Whey
2
:
10
Egg
Contains more Vitamin C +∞%
Contains more Vitamin B3 +15.6%
Contains more Vitamin A +4233.3%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +83.3%
Contains more Vitamin B2 +224.7%
Contains more Vitamin B5 +265%
Contains more Vitamin B6 +290.3%
Contains more Folate +4300%
Contains more Vitamin B12 +296.4%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +15.6%
Contains more Vitamin A +4233.3%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +83.3%
Contains more Vitamin B2 +224.7%
Contains more Vitamin B5 +265%
Contains more Vitamin B6 +290.3%
Contains more Folate +4300%
Contains more Vitamin B12 +296.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
2
:
3
Egg
Contains more Carbs +358.9%
Contains more Water +24.8%
Contains more Protein +1380%
Contains more Fats +2847.2%
Contains more Other +101.9%
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more Carbs +358.9%
Contains more Water +24.8%
Contains more Protein +1380%
Contains more Fats +2847.2%
Contains more Other +101.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
1
:
2
Egg
Contains less Saturated Fat -93%
Contains more Monounsaturated Fat +3977%
Contains more Polyunsaturated fat +12754.5%
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains less Saturated Fat -93%
Contains more Monounsaturated Fat +3977%
Contains more Polyunsaturated fat +12754.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Whey Egg
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 Whey Egg Opinion
Net carbs 5.14g 1.12g Whey
Protein 0.85g 12.58g Egg
Fats 0.36g 10.61g Egg
Carbs 5.14g 1.12g Whey
Calories 27kcal 155kcal Egg
Sugar 5.14g 1.12g Egg
Calcium 47mg 50mg Egg
Iron 0.06mg 1.19mg Egg
Magnesium 8mg 10mg Egg
Phosphorus 46mg 172mg Egg
Potassium 161mg 126mg Whey
Sodium 54mg 124mg Whey
Zinc 0.13mg 1.05mg Egg
Copper 0.004mg 2mg Egg
Manganese 0.001mg 0.026mg Egg
Selenium 1.9µg 30.8µg Egg
Vitamin A 12IU 520IU Egg
Vitamin A RAE 3µg 149µg Egg
Vitamin E 0mg 1.03mg Egg
Vitamin D 87IU Egg
Vitamin D 2.2µg Egg
Vitamin C 0.1mg 0mg Whey
Vitamin B1 0.036mg 0.066mg Egg
Vitamin B2 0.158mg 0.513mg Egg
Vitamin B3 0.074mg 0.064mg Whey
Vitamin B5 0.383mg 1.398mg Egg
Vitamin B6 0.031mg 0.121mg Egg
Folate 1µg 44µg Egg
Vitamin B12 0.28µg 1.11µg Egg
Vitamin K 0µg 0.3µg Egg
Tryptophan 0.013mg 0.153mg Egg
Threonine 0.054mg 0.604mg Egg
Isoleucine 0.047mg 0.686mg Egg
Leucine 0.078mg 1.075mg Egg
Lysine 0.068mg 0.904mg Egg
Methionine 0.016mg 0.392mg Egg
Phenylalanine 0.027mg 0.668mg Egg
Valine 0.046mg 0.767mg Egg
Histidine 0.016mg 0.298mg Egg
Cholesterol 2mg 373mg Whey
Saturated Fat 0.23g 3.267g Whey
Omega-3 - DHA 0g 0.038g Egg
Omega-3 - EPA 0g 0.005g Egg
Monounsaturated Fat 0.1g 4.077g Egg
Polyunsaturated fat 0.011g 1.414g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whey Egg
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
9%
Whey
45%
Egg
Minerals Daily Need Coverage Score
8%
Whey
103%
Egg

Comparison summary

Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 70mg)
Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 371mg)
Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 3.037g)
Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 4.02g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 43)
Which food is cheaper?
Egg
Egg is cheaper (difference - $2.6)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg
Egg 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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.