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, protein, 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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 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% |
| Calcium | 47mg | 7mg | 4% |
| Phosphorus | 46mg | 15mg | 4% |
| Vitamin B5 | 0.383mg | 0.19mg | 4% |
| Vitamin B1 | 0.036mg | 0.004mg | 3% |
| Choline | 16mg | 1.1mg | 3% |
| Copper | 0.004mg | 0.023mg | 2% |
| Vitamin B6 | 0.031mg | 0.005mg | 2% |
| Calories | 27kcal | 52kcal | 1% |
| Carbs | 5.14g | 0.73g | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Magnesium | 8mg | 11mg | 1% |
| Zinc | 0.13mg | 0.03mg | 1% |
| Folate | 1µg | 4µg | 1% |
| Saturated fat | 0.23g | 0g | 1% |
| Protein per 100 calories | 3.1g | 21g | N/A |
| Calories per 10 g protein | 318kcal | 48kcal | N/A |
| Weight per 100 calories | 370g | 192g | N/A |
| 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% |
~equal in
Water
~87.57g
