Egg white vs. Soy milk — In-Depth Nutrition Comparison
Compare
The main differences between egg whites and soy milk
- Egg whites have more vitamin B2 and selenium; however, soy milk has more copper, manganese, iron, vitamin B6, and phosphorus.
- Daily need coverage for vitamin B2 for egg whites is 28% higher.
- Soy milk has 4 times less selenium than egg whites. Egg whites have 20µg of selenium, while soy milk has 4.8µg.
- Soy milk is lower in sodium.
- Soy milk has a higher glycemic index than egg whites.
Food types used in this article are Egg, white, raw, fresh and Soymilk, original, and vanilla, unfortified.
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.
| Contains more PotassiumPotassium | +38.1% |
| Contains more SeleniumSelenium | +316.7% |
| Contains more MagnesiumMagnesium | +127.3% |
| Contains more CalciumCalcium | +257.1% |
| Contains more IronIron | +700% |
| Contains more CopperCopper | +456.5% |
| Contains more ZincZinc | +300% |
| Contains more PhosphorusPhosphorus | +246.7% |
| Contains less SodiumSodium | -69.3% |
| Contains more ManganeseManganese | +1927.3% |
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 | +536.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1400% |
| Contains more Vitamin B3Vitamin B3 | +388.6% |
| Contains more Vitamin B5Vitamin B5 | +96.3% |
| Contains more Vitamin B6Vitamin B6 | +1440% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +350% |
| Contains more CholineCholine | +2045.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 20µg | 4.8µg | 28% |
| Vitamin B2 | 0.439mg | 0.069mg | 28% |
| Protein | 10.9g | 3.27g | 15% |
| Copper | 0.023mg | 0.128mg | 12% |
| Manganese | 0.011mg | 0.223mg | 9% |
| Iron | 0.08mg | 0.64mg | 7% |
| Polyunsaturated fat | 0g | 0.961g | 6% |
| Vitamin B6 | 0.005mg | 0.077mg | 6% |
| Phosphorus | 15mg | 52mg | 5% |
| Sodium | 166mg | 51mg | 5% |
| Vitamin B1 | 0.004mg | 0.06mg | 5% |
| Folate | 4µg | 18µg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin B5 | 0.19mg | 0.373mg | 4% |
| Choline | 1.1mg | 23.6mg | 4% |
| Magnesium | 11mg | 25mg | 3% |
| Vitamin K | 0µg | 3µg | 3% |
| Vitamin B3 | 0.105mg | 0.513mg | 3% |
| Calcium | 7mg | 25mg | 2% |
| Fiber | 0g | 0.6g | 2% |
| Carbs | 0.73g | 6.28g | 2% |
| Fats | 0.17g | 1.75g | 2% |
| Vitamin E | 0mg | 0.11mg | 1% |
| Saturated fat | 0g | 0.205g | 1% |
| Zinc | 0.03mg | 0.12mg | 1% |
| Monounsaturated fat | 0g | 0.401g | 1% |
| Potassium | 163mg | 118mg | 1% |
| Calories | 52kcal | 54kcal | 0% |
| Net carbs | 0.73g | 5.68g | N/A |
| Sugar | 0.71g | 3.99g | N/A |
| Tryptophan | 0.125mg | 0.038mg | 0% |
| Threonine | 0.449mg | 0.108mg | 0% |
| Isoleucine | 0.661mg | 0.114mg | 0% |
| Leucine | 1.016mg | 0.186mg | 0% |
| Lysine | 0.806mg | 0.131mg | 0% |
| Methionine | 0.399mg | 0.027mg | 0% |
| Phenylalanine | 0.686mg | 0.113mg | 0% |
| Valine | 0.809mg | 0.117mg | 0% |
| Histidine | 0.29mg | 0.061mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +233.3% |
| Contains more FatsFats | +929.4% |
| Contains more CarbsCarbs | +760.3% |
~equal in
Water
~88.05g
~equal in
Other
~0.65g
