Egg white vs. Whey — In-Depth Nutrition Comparison
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How are Egg white and Whey different?
- Egg white is richer in Selenium, and Vitamin B2, while Whey is higher in Vitamin B12.
- Egg white covers your daily need of Selenium 33% more than Whey.
- Egg white contains 3 times more Sodium than Whey. Egg white contains 166mg of Sodium, while Whey contains 54mg.
Egg, white, raw, fresh and Whey, sweet, fluid types were used in this article.
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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
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Iron
+33.3%
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Magnesium
+37.5%
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Copper
+475%
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Manganese
+1000%
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Selenium
+952.6%
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Calcium
+571.4%
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Phosphorus
+206.7%
Contains
less
Sodium
-67.5%
Contains
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Zinc
+333.3%
Equal in Potassium - 161
Contains
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Iron
+33.3%
Contains
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Magnesium
+37.5%
Contains
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Copper
+475%
Contains
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Manganese
+1000%
Contains
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Selenium
+952.6%
Contains
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Calcium
+571.4%
Contains
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Phosphorus
+206.7%
Contains
less
Sodium
-67.5%
Contains
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Zinc
+333.3%
Equal in Potassium - 161
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.
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Contains
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Vitamin B2
+177.8%
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Vitamin B3
+41.9%
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Folate
+300%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+800%
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Vitamin B5
+101.6%
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Vitamin B6
+520%
Contains
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Vitamin B12
+211.1%
Contains
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Vitamin B2
+177.8%
Contains
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Vitamin B3
+41.9%
Contains
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Folate
+300%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+800%
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Vitamin B5
+101.6%
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Vitamin B6
+520%
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Vitamin B12
+211.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+1182.4%
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Other
+18.9%
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Fats
+111.8%
Contains
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Carbs
+604.1%
Equal in Water - 93.12
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Protein
+1182.4%
Contains
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Other
+18.9%
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Fats
+111.8%
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Carbs
+604.1%
Equal in Water - 93.12
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 Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.73g | 5.14g |
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| Protein | 10.9g | 0.85g |
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| Fats | 0.17g | 0.36g |
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| Carbs | 0.73g | 5.14g |
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| Calories | 52kcal | 27kcal |
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| Fructose | 0.07g |
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| Sugar | 0.71g | 5.14g |
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| Calcium | 7mg | 47mg |
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| Iron | 0.08mg | 0.06mg |
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| Magnesium | 11mg | 8mg |
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| Phosphorus | 15mg | 46mg |
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| Potassium | 163mg | 161mg |
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| Sodium | 166mg | 54mg |
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| Zinc | 0.03mg | 0.13mg |
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| Copper | 0.023mg | 0.004mg |
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| Manganese | 0.011mg | 0.001mg |
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| Selenium | 20µg | 1.9µg |
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| Vitamin A | 0IU | 12IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin C | 0mg | 0.1mg |
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| Vitamin B1 | 0.004mg | 0.036mg |
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| Vitamin B2 | 0.439mg | 0.158mg |
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| Vitamin B3 | 0.105mg | 0.074mg |
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| Vitamin B5 | 0.19mg | 0.383mg |
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| Vitamin B6 | 0.005mg | 0.031mg |
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| Folate | 4µg | 1µg |
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| Vitamin B12 | 0.09µg | 0.28µg |
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| Tryptophan | 0.125mg | 0.013mg |
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| Threonine | 0.449mg | 0.054mg |
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| Isoleucine | 0.661mg | 0.047mg |
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| Leucine | 1.016mg | 0.078mg |
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| Lysine | 0.806mg | 0.068mg |
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| Methionine | 0.399mg | 0.016mg |
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| Phenylalanine | 0.686mg | 0.027mg |
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| Valine | 0.809mg | 0.046mg |
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| Histidine | 0.29mg | 0.016mg |
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| Cholesterol | 0mg | 2mg |
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| Saturated Fat | 0g | 0.23g |
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| Monounsaturated Fat | 0g | 0.1g |
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| Polyunsaturated fat | 0g | 0.011g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
11%
9%
Minerals Daily Need Coverage Score
17%
8%
Comparison summary
Which food contains less Sodium?
Whey contains less Sodium (difference - 112mg)
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 4.43g)
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Egg white is lower in Saturated Fat (difference - 0.23g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 43)
Which food is cheaper?
Egg white is cheaper (difference - $2.6)
Which food is richer in minerals?
Egg white is relatively richer in minerals
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.