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Egg vs Whey - In-Depth Nutrition Comparison

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Summary of differences between Egg and Whey

  • 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.
  • Egg has 187 times more Cholesterol than Whey. While Egg has 373mg of Cholesterol, Whey has only 2mg.

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

Infographic

Egg 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Egg
6
:
2
Whey
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 Potassium +27.8%
Contains less Sodium -56.5%
Equal in Calcium - 47
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 45% 8% 74% 12% 17% 29% 667%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 3% 6% 20% 15% 8% 4% 2%
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 Potassium +27.8%
Contains less Sodium -56.5%
Equal in Calcium - 47

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Egg
10
:
2
Whey
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 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +15.6%
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%
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 +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 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +15.6%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Whey
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
45
Egg
9
Whey
Mineral Summary Score
108
Egg
8
Whey

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
75%
Egg
5%
Whey
Carbohydrates
1%
Egg
5%
Whey
Fats
49%
Egg
2%
Whey

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.