Milk vs. Egg white — In-Depth Nutrition Comparison
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What are the main differences between milk and egg whites?
- Milk is richer in vitamin B12, calcium, phosphorus, and vitamin D, yet egg whites are richer in selenium and vitamin B2.
- Egg whites' daily need coverage for selenium is 30% higher.
- Egg whites contain less sugar.
- Egg whites have a lower glycemic index than milk.
We used Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Egg, white, raw, fresh types in this comparison.
Infographic
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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 CalciumCalcium | +1685.7% |
| Contains more ZincZinc | +1300% |
| Contains more PhosphorusPhosphorus | +533.3% |
| Contains less SodiumSodium | -73.5% |
| Contains more IronIron | +166.7% |
| Contains more CopperCopper | +130% |
| Contains more ManganeseManganese | +266.7% |
| Contains more SeleniumSelenium | +506.1% |
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 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% |
| Contains more Vitamin B2Vitamin B2 | +137.3% |
| Contains more Vitamin B3Vitamin B3 | +12.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 3.3µg | 20µg | 30% |
| Vitamin B2 | 0.185mg | 0.439mg | 20% |
| Vitamin B12 | 0.47µg | 0.09µg | 16% |
| Protein | 3.37g | 10.9g | 15% |
| Calcium | 125mg | 7mg | 12% |
| Phosphorus | 95mg | 15mg | 11% |
| Vitamin D | 48IU | 0IU | 6% |
| Vitamin D | 1.2µg | 0µg | 6% |
| Vitamin A | 58µg | 0µg | 6% |
| Sodium | 44mg | 166mg | 5% |
| Zinc | 0.42mg | 0.03mg | 4% |
| Saturated fat | 0.633g | 0g | 3% |
| Choline | 17.7mg | 1.1mg | 3% |
| Vitamin B5 | 0.361mg | 0.19mg | 3% |
| Cholesterol | 5mg | 0mg | 2% |
| Vitamin B6 | 0.037mg | 0.005mg | 2% |
| Monounsaturated fat | 0.277g | 0g | 1% |
| Vitamin B1 | 0.02mg | 0.004mg | 1% |
| Calories | 42kcal | 52kcal | 1% |
| Copper | 0.01mg | 0.023mg | 1% |
| Iron | 0.03mg | 0.08mg | 1% |
| Carbs | 4.99g | 0.73g | 1% |
| Fats | 0.97g | 0.17g | 1% |
| Net carbs | 4.99g | 0.73g | N/A |
| Magnesium | 11mg | 11mg | 0% |
| Potassium | 150mg | 163mg | 0% |
| Sugar | 5.2g | 0.71g | N/A |
| Vitamin E | 0.01mg | 0mg | 0% |
| Manganese | 0.003mg | 0.011mg | 0% |
| Vitamin B3 | 0.093mg | 0.105mg | 0% |
| Vitamin K | 0.1µg | 0µg | 0% |
| Folate | 5µg | 4µg | 0% |
| Polyunsaturated fat | 0.035g | 0g | 0% |
| Tryptophan | 0.043mg | 0.125mg | 0% |
| Threonine | 0.143mg | 0.449mg | 0% |
| Isoleucine | 0.174mg | 0.661mg | 0% |
| Leucine | 0.319mg | 1.016mg | 0% |
| Lysine | 0.282mg | 0.806mg | 0% |
| Methionine | 0.088mg | 0.399mg | 0% |
| Phenylalanine | 0.174mg | 0.686mg | 0% |
| Valine | 0.22mg | 0.809mg | 0% |
| Histidine | 0.101mg | 0.29mg | 0% |
| Fructose | 0g | 0.07g | 0% |
| Omega-3 - ALA | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 0.027g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +470.6% |
| Contains more CarbsCarbs | +583.6% |
| Contains more OtherOther | +19% |
| Contains more ProteinProtein | +223.4% |
~equal in
Water
~87.57g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more LactoseLactose | +7328.6% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
