Whey vs. Egg white — In-Depth Nutrition Comparison
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How are whey and egg whites different?
- Whey is richer in vitamin B12, while egg whites are higher in selenium and vitamin B2.
- Egg whites cover your daily need for selenium, 33% more than whey.
- Whey contains 15 times more choline than egg whites. Whey contains 16mg of choline, while egg whites contain 1.1mg.
- Egg whites are lower in sugar.
- Whey has a higher glycemic index (43) than egg whites (0).
Whey, sweet, fluid and Egg, white, raw, fresh 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 CalciumCalcium | +571.4% |
| Contains more ZincZinc | +333.3% |
| Contains more PhosphorusPhosphorus | +206.7% |
| Contains less SodiumSodium | -67.5% |
| Contains more MagnesiumMagnesium | +37.5% |
| Contains more IronIron | +33.3% |
| Contains more CopperCopper | +475% |
| Contains more ManganeseManganese | +1000% |
| Contains more SeleniumSelenium | +952.6% |
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 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% |
| Contains more Vitamin B2Vitamin B2 | +177.8% |
| Contains more Vitamin B3Vitamin B3 | +41.9% |
| Contains more FolateFolate | +300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 1.9µg | 20µg | 33% |
| Vitamin B2 | 0.158mg | 0.439mg | 22% |
| Protein | 0.85g | 10.9g | 20% |
| Vitamin B12 | 0.28µg | 0.09µg | 8% |
| Sodium | 54mg | 166mg | 5% |
| Phosphorus | 46mg | 15mg | 4% |
| Vitamin B5 | 0.383mg | 0.19mg | 4% |
| Calcium | 47mg | 7mg | 4% |
| Choline | 16mg | 1.1mg | 3% |
| Vitamin B1 | 0.036mg | 0.004mg | 3% |
| Vitamin B6 | 0.031mg | 0.005mg | 2% |
| Copper | 0.004mg | 0.023mg | 2% |
| Saturated fat | 0.23g | 0g | 1% |
| Folate | 1µg | 4µg | 1% |
| Calories | 27kcal | 52kcal | 1% |
| Zinc | 0.13mg | 0.03mg | 1% |
| Magnesium | 8mg | 11mg | 1% |
| Carbs | 5.14g | 0.73g | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Fats | 0.36g | 0.17g | 0% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 5.14g | 0.73g | N/A |
| Potassium | 161mg | 163mg | 0% |
| Iron | 0.06mg | 0.08mg | 0% |
| Sugar | 5.14g | 0.71g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Manganese | 0.001mg | 0.011mg | 0% |
| Vitamin B3 | 0.074mg | 0.105mg | 0% |
| Monounsaturated fat | 0.1g | 0g | 0% |
| Polyunsaturated fat | 0.011g | 0g | 0% |
| Tryptophan | 0.013mg | 0.125mg | 0% |
| Threonine | 0.054mg | 0.449mg | 0% |
| Isoleucine | 0.047mg | 0.661mg | 0% |
| Leucine | 0.078mg | 1.016mg | 0% |
| Lysine | 0.068mg | 0.806mg | 0% |
| Methionine | 0.016mg | 0.399mg | 0% |
| Phenylalanine | 0.027mg | 0.686mg | 0% |
| Valine | 0.046mg | 0.809mg | 0% |
| Histidine | 0.016mg | 0.29mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +111.8% |
| Contains more CarbsCarbs | +604.1% |
| Contains more ProteinProtein | +1182.4% |
| Contains more OtherOther | +18.9% |
~equal in
Water
~87.57g
