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 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% |
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
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 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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| 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 |
| Calories | 52kcal | 27kcal |
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| Protein | 10.9g | 0.85g |
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| Fats | 0.17g | 0.36g |
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| Vitamin C | 0mg | 0.1mg |
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| Net carbs | 0.73g | 5.14g |
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| Carbs | 0.73g | 5.14g |
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| Cholesterol | 0mg | 2mg |
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| Magnesium | 11mg | 8mg |
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| Calcium | 7mg | 47mg |
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| Potassium | 163mg | 161mg |
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| Iron | 0.08mg | 0.06mg |
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| Sugar | 0.71g | 5.14g |
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| Copper | 0.023mg | 0.004mg |
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| Zinc | 0.03mg | 0.13mg |
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| Phosphorus | 15mg | 46mg |
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| Sodium | 166mg | 54mg |
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| Vitamin A | 0IU | 12IU |
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| Vitamin A | 0µg | 3µg |
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| Manganese | 0.011mg | 0.001mg |
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| Selenium | 20µg | 1.9µg |
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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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| Vitamin B12 | 0.09µg | 0.28µg |
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| Folate | 4µg | 1µg |
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| Choline | 1.1mg | 16mg |
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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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| 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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| Fructose | 0.07g |
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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%
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 Cholesterol?
Egg white is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 4.43g)
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.