Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Milk
  5. Compare
  6. Milk vs. Egg white

Milk vs. Egg white — In-Depth Nutrition Comparison

Compare

What are the main differences between Milk and Egg white?

  • Milk is richer in Vitamin B12, Calcium, Phosphorus, Vitamin D, and Vitamin A RAE, yet Egg white is richer in Selenium, and Vitamin B2.
  • Egg white's daily need coverage for Selenium is 30% higher.
  • Milk contains less Sodium.

We used Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Egg, white, raw, fresh types in this comparison.

Infographic

Milk vs Egg white 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.
Milk
Milk
4
:
5
Egg white
Egg white
Contains more Calcium +1685.7%
Contains more Phosphorus +533.3%
Contains less Sodium -73.5%
Contains more Zinc +1300%
Contains more Iron +166.7%
Contains more Copper +130%
Contains more Manganese +266.7%
Contains more Selenium +506.1%
Equal in Magnesium - 11
Equal in Potassium - 163
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +1685.7%
Contains more Phosphorus +533.3%
Contains less Sodium -73.5%
Contains more Zinc +1300%
Contains more Iron +166.7%
Contains more Copper +130%
Contains more Manganese +266.7%
Contains more Selenium +506.1%
Equal in Magnesium - 11
Equal in Potassium - 163

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.
Milk
Milk
9
:
2
Egg white
Egg white
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B5 +90%
Contains more Vitamin B6 +640%
Contains more Folate +25%
Contains more Vitamin B12 +422.2%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +137.3%
Contains more Vitamin B3 +12.9%
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B5 +90%
Contains more Vitamin B6 +640%
Contains more Folate +25%
Contains more Vitamin B12 +422.2%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +137.3%
Contains more Vitamin B3 +12.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
4
:
1
Egg white
Egg white
Contains more Fats +470.6%
Contains more Carbs +583.6%
Contains more Other +19%
Contains more Protein +223.4%
Equal in Water - 87.57
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Fats +470.6%
Contains more Carbs +583.6%
Contains more Other +19%
Contains more Protein +223.4%
Equal in Water - 87.57

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
Milk
1
:
5
Egg white
Egg white
Contains more Lactose +7328.6%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Milk
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Egg white
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more Lactose +7328.6%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Milk Egg white
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Milk Egg white Opinion
Net carbs 4.99g 0.73g Milk
Protein 3.37g 10.9g Egg white
Fats 0.97g 0.17g Milk
Carbs 4.99g 0.73g Milk
Calories 42kcal 52kcal Egg white
Fructose 0g 0.07g Egg white
Sugar 5.2g 0.71g Egg white
Calcium 125mg 7mg Milk
Iron 0.03mg 0.08mg Egg white
Magnesium 11mg 11mg
Phosphorus 95mg 15mg Milk
Potassium 150mg 163mg Egg white
Sodium 44mg 166mg Milk
Zinc 0.42mg 0.03mg Milk
Copper 0.01mg 0.023mg Egg white
Manganese 0.003mg 0.011mg Egg white
Selenium 3.3µg 20µg Egg white
Vitamin A 196IU 0IU Milk
Vitamin A RAE 58µg 0µg Milk
Vitamin E 0.01mg 0mg Milk
Vitamin D 48IU 0IU Milk
Vitamin D 1.2µg 0µg Milk
Vitamin B1 0.02mg 0.004mg Milk
Vitamin B2 0.185mg 0.439mg Egg white
Vitamin B3 0.093mg 0.105mg Egg white
Vitamin B5 0.361mg 0.19mg Milk
Vitamin B6 0.037mg 0.005mg Milk
Folate 5µg 4µg Milk
Vitamin B12 0.47µg 0.09µg Milk
Vitamin K 0.1µg 0µg Milk
Tryptophan 0.043mg 0.125mg Egg white
Threonine 0.143mg 0.449mg Egg white
Isoleucine 0.174mg 0.661mg Egg white
Leucine 0.319mg 1.016mg Egg white
Lysine 0.282mg 0.806mg Egg white
Methionine 0.088mg 0.399mg Egg white
Phenylalanine 0.174mg 0.686mg Egg white
Valine 0.22mg 0.809mg Egg white
Histidine 0.101mg 0.29mg Egg white
Cholesterol 5mg 0mg Egg white
Saturated Fat 0.633g 0g Egg white
Monounsaturated Fat 0.277g 0g Milk
Polyunsaturated fat 0.035g 0g Milk
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Egg white
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Milk
Milk vs Powdered milk
Powdered milk
Milk
Milk vs Condensed milk
Condensed milk
Milk
Milk vs Chocolate milk
Chocolate milk
Egg white
Egg white vs Yolk
Yolk
Egg white
Egg white vs Egg
Egg
Egg white
Egg white vs Omelette
Omelette

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
16%
Milk
11%
Egg white
Minerals Daily Need Coverage Score
14%
Milk
17%
Egg white

Comparison summary

Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 122mg)
Which food is cheaper?
Milk
Milk is cheaper (difference - $0.4)
Which food is richer in vitamins?
Milk
Milk is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 4.49g)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 0.633g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Egg white
Egg white is relatively richer in minerals

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.