Egg white vs. Whey — In-Depth Nutrition Comparison
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How are egg whites and whey different?
- Egg whites are richer in selenium and vitamin B2, while whey is higher in vitamin B12.
- Egg whites cover your daily need for selenium, 33% more than whey.
- Egg whites contain 3 times more sodium than whey. Egg whites contain 166mg of sodium, while whey contains 54mg.
- Whey has a higher glycemic index (43) than egg whites (0).
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 more MagnesiumMagnesium | +37.5% |
| Contains more IronIron | +33.3% |
| Contains more CopperCopper | +475% |
| Contains more ManganeseManganese | +1000% |
| Contains more SeleniumSelenium | +952.6% |
| Contains more CalciumCalcium | +571.4% |
| Contains more ZincZinc | +333.3% |
| Contains more PhosphorusPhosphorus | +206.7% |
| Contains less SodiumSodium | -67.5% |
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 | +177.8% |
| Contains more Vitamin B3Vitamin B3 | +41.9% |
| Contains more FolateFolate | +300% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +800% |
| Contains more Vitamin B5Vitamin B5 | +101.6% |
| Contains more Vitamin B6Vitamin B6 | +520% |
| Contains more Vitamin B12Vitamin B12 | +211.1% |
| Contains more CholineCholine | +1354.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 20µg | 1.9µg | 33% |
| Vitamin B2 | 0.439mg | 0.158mg | 22% |
| Protein | 10.9g | 0.85g | 20% |
| Vitamin B12 | 0.09µg | 0.28µg | 8% |
| Sodium | 166mg | 54mg | 5% |
| Phosphorus | 15mg | 46mg | 4% |
| Vitamin B5 | 0.19mg | 0.383mg | 4% |
| Calcium | 7mg | 47mg | 4% |
| Choline | 1.1mg | 16mg | 3% |
| Vitamin B1 | 0.004mg | 0.036mg | 3% |
| Vitamin B6 | 0.005mg | 0.031mg | 2% |
| Copper | 0.023mg | 0.004mg | 2% |
| Saturated fat | 0g | 0.23g | 1% |
| Folate | 4µg | 1µg | 1% |
| Calories | 52kcal | 27kcal | 1% |
| Zinc | 0.03mg | 0.13mg | 1% |
| Magnesium | 11mg | 8mg | 1% |
| Carbs | 0.73g | 5.14g | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Fats | 0.17g | 0.36g | 0% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 0.73g | 5.14g | N/A |
| Potassium | 163mg | 161mg | 0% |
| Iron | 0.08mg | 0.06mg | 0% |
| Sugar | 0.71g | 5.14g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Manganese | 0.011mg | 0.001mg | 0% |
| Vitamin B3 | 0.105mg | 0.074mg | 0% |
| Monounsaturated fat | 0g | 0.1g | 0% |
| Polyunsaturated fat | 0g | 0.011g | 0% |
| Tryptophan | 0.125mg | 0.013mg | 0% |
| Threonine | 0.449mg | 0.054mg | 0% |
| Isoleucine | 0.661mg | 0.047mg | 0% |
| Leucine | 1.016mg | 0.078mg | 0% |
| Lysine | 0.806mg | 0.068mg | 0% |
| Methionine | 0.399mg | 0.016mg | 0% |
| Phenylalanine | 0.686mg | 0.027mg | 0% |
| Valine | 0.809mg | 0.046mg | 0% |
| Histidine | 0.29mg | 0.016mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1182.4% |
| Contains more OtherOther | +18.9% |
| Contains more FatsFats | +111.8% |
| Contains more CarbsCarbs | +604.1% |
~equal in
Water
~93.12g
