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  6. Egg white vs. Milk

Egg white vs. Milk — In-Depth Nutrition Comparison

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What are the main differences between Egg white and Milk?

  • Egg white is richer in Selenium, and Vitamin B2, yet Milk is richer in Vitamin B12, Calcium, Phosphorus, Vitamin D, and Vitamin A RAE.
  • Egg white's daily need coverage for Selenium is 30% higher.
  • Egg white has 4 times more Sodium than Milk. Egg white has 166mg of Sodium, while Milk has 44mg.

We used Egg, white, raw, fresh and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D types in this comparison.

Infographic

Egg white vs Milk 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.
Egg white
Egg white
5
:
4
Milk
Milk
Contains more Iron +166.7%
Contains more Copper +130%
Contains more Manganese +266.7%
Contains more Selenium +506.1%
Contains more Calcium +1685.7%
Contains more Phosphorus +533.3%
Contains less Sodium -73.5%
Contains more Zinc +1300%
Equal in Magnesium - 11
Equal in Potassium - 150
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Contains more Iron +166.7%
Contains more Copper +130%
Contains more Manganese +266.7%
Contains more Selenium +506.1%
Contains more Calcium +1685.7%
Contains more Phosphorus +533.3%
Contains less Sodium -73.5%
Contains more Zinc +1300%
Equal in Magnesium - 11
Equal in Potassium - 150

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.
Egg white
Egg white
2
:
9
Milk
Milk
Contains more Vitamin B2 +137.3%
Contains more Vitamin B3 +12.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B5 +90%
Contains more Vitamin B6 +640%
Contains more Folate +25%
Contains more Vitamin B12 +422.2%
Contains more Vitamin K +∞%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Contains more Vitamin B2 +137.3%
Contains more Vitamin B3 +12.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B5 +90%
Contains more Vitamin B6 +640%
Contains more Folate +25%
Contains more Vitamin B12 +422.2%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg white
Egg white
1
:
4
Milk
Milk
Contains more Protein +223.4%
Contains more Fats +470.6%
Contains more Carbs +583.6%
Contains more Other +19%
Equal in Water - 89.92
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more Protein +223.4%
Contains more Fats +470.6%
Contains more Carbs +583.6%
Contains more Other +19%
Equal in Water - 89.92

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Egg white
Egg white
5
:
1
Milk
Milk
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Lactose +7328.6%
Egg white
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Milk
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Lactose +7328.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg white Milk Opinion
Net carbs 0.73g 4.99g Milk
Protein 10.9g 3.37g Egg white
Fats 0.17g 0.97g Milk
Carbs 0.73g 4.99g Milk
Calories 52kcal 42kcal Egg white
Fructose 0.07g 0g Egg white
Sugar 0.71g 5.2g Egg white
Calcium 7mg 125mg Milk
Iron 0.08mg 0.03mg Egg white
Magnesium 11mg 11mg
Phosphorus 15mg 95mg Milk
Potassium 163mg 150mg Egg white
Sodium 166mg 44mg Milk
Zinc 0.03mg 0.42mg Milk
Copper 0.023mg 0.01mg Egg white
Manganese 0.011mg 0.003mg Egg white
Selenium 20µg 3.3µg Egg white
Vitamin A 0IU 196IU Milk
Vitamin A RAE 0µg 58µg Milk
Vitamin E 0mg 0.01mg Milk
Vitamin D 0IU 48IU Milk
Vitamin D 0µg 1.2µg Milk
Vitamin B1 0.004mg 0.02mg Milk
Vitamin B2 0.439mg 0.185mg Egg white
Vitamin B3 0.105mg 0.093mg Egg white
Vitamin B5 0.19mg 0.361mg Milk
Vitamin B6 0.005mg 0.037mg Milk
Folate 4µg 5µg Milk
Vitamin B12 0.09µg 0.47µg Milk
Vitamin K 0µg 0.1µg Milk
Tryptophan 0.125mg 0.043mg Egg white
Threonine 0.449mg 0.143mg Egg white
Isoleucine 0.661mg 0.174mg Egg white
Leucine 1.016mg 0.319mg Egg white
Lysine 0.806mg 0.282mg Egg white
Methionine 0.399mg 0.088mg Egg white
Phenylalanine 0.686mg 0.174mg Egg white
Valine 0.809mg 0.22mg Egg white
Histidine 0.29mg 0.101mg Egg white
Cholesterol 0mg 5mg Egg white
Saturated Fat 0g 0.633g Egg white
Monounsaturated Fat 0g 0.277g Milk
Polyunsaturated fat 0g 0.035g Milk
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
11%
Egg white
16%
Milk
Minerals Daily Need Coverage Score
17%
Egg white
14%
Milk

Comparison summary

Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 122mg)
Which food is cheaper?
Milk
Milk is cheaper (difference - $0.4)
Which food is richer in vitamins?
Milk
Milk is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 4.49g)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 0.633g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Egg white
Egg white is relatively richer in minerals

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/nutrients
  2. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.