Egg white vs. Milk — In-Depth Nutrition Comparison
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What are the main differences between egg whites and milk?
- Egg whites are richer in selenium and vitamin B2, yet milk is richer in vitamin B12, calcium, phosphorus, and vitamin D.
- Egg whites' daily need coverage for selenium is 30% higher.
- Egg whites have 4 times more sodium than milk. Egg whites have 166mg of sodium, while milk has 44mg.
- Egg whites have a lower glycemic index than milk.
We used Egg, white, raw, fresh and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D types in this comparison.
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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.
| Contains more IronIron | +166.7% |
| Contains more CopperCopper | +130% |
| Contains more ManganeseManganese | +266.7% |
| Contains more SeleniumSelenium | +506.1% |
| Contains more CalciumCalcium | +1685.7% |
| Contains more ZincZinc | +1300% |
| Contains more PhosphorusPhosphorus | +533.3% |
| Contains less SodiumSodium | -73.5% |
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.
| Contains more Vitamin B2Vitamin B2 | +137.3% |
| Contains more Vitamin B3Vitamin B3 | +12.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +400% |
| Contains more Vitamin B5Vitamin B5 | +90% |
| Contains more Vitamin B6Vitamin B6 | +640% |
| Contains more Vitamin B12Vitamin B12 | +422.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +25% |
| Contains more CholineCholine | +1509.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +223.4% |
| Contains more FatsFats | +470.6% |
| Contains more CarbsCarbs | +583.6% |
| Contains more OtherOther | +19% |
~equal in
Water
~89.92g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more LactoseLactose | +7328.6% |
~equal in
Starch
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 20µg | 3.3µg | 30% |
| Vitamin B2 | 0.439mg | 0.185mg | 20% |
| Vitamin B12 | 0.09µg | 0.47µg | 16% |
| Protein | 10.9g | 3.37g | 15% |
| Calcium | 7mg | 125mg | 12% |
| Phosphorus | 15mg | 95mg | 11% |
| Vitamin D | 0IU | 48IU | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin A | 0µg | 58µg | 6% |
| Sodium | 166mg | 44mg | 5% |
| Zinc | 0.03mg | 0.42mg | 4% |
| Saturated fat | 0g | 0.633g | 3% |
| Choline | 1.1mg | 17.7mg | 3% |
| Vitamin B5 | 0.19mg | 0.361mg | 3% |
| Cholesterol | 0mg | 5mg | 2% |
| Vitamin B6 | 0.005mg | 0.037mg | 2% |
| Monounsaturated fat | 0g | 0.277g | 1% |
| Vitamin B1 | 0.004mg | 0.02mg | 1% |
| Calories | 52kcal | 42kcal | 1% |
| Copper | 0.023mg | 0.01mg | 1% |
| Iron | 0.08mg | 0.03mg | 1% |
| Carbs | 0.73g | 4.99g | 1% |
| Fats | 0.17g | 0.97g | 1% |
| Net carbs | 0.73g | 4.99g | N/A |
| Magnesium | 11mg | 11mg | 0% |
| Potassium | 163mg | 150mg | 0% |
| Sugar | 0.71g | 5.2g | N/A |
| Vitamin E | 0mg | 0.01mg | 0% |
| Manganese | 0.011mg | 0.003mg | 0% |
| Vitamin B3 | 0.105mg | 0.093mg | 0% |
| Vitamin K | 0µg | 0.1µg | 0% |
| Folate | 4µg | 5µg | 0% |
| Polyunsaturated fat | 0g | 0.035g | 0% |
| Tryptophan | 0.125mg | 0.043mg | 0% |
| Threonine | 0.449mg | 0.143mg | 0% |
| Isoleucine | 0.661mg | 0.174mg | 0% |
| Leucine | 1.016mg | 0.319mg | 0% |
| Lysine | 0.806mg | 0.282mg | 0% |
| Methionine | 0.399mg | 0.088mg | 0% |
| Phenylalanine | 0.686mg | 0.174mg | 0% |
| Valine | 0.809mg | 0.22mg | 0% |
| Histidine | 0.29mg | 0.101mg | 0% |
| Fructose | 0.07g | 0g | 0% |
| Omega-3 - ALA | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 0.027g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
10%
15%
Minerals Daily Need Coverage Score
17%
14%
Comparison summary
Which food contains less Sodium?
Milk contains less Sodium (difference - 122mg)
Which food is cheaper?
Milk is cheaper (difference - $0.4)
Which food is richer in vitamins?
Milk is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 4.49g)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.633g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Egg white is relatively richer in minerals