Whey vs. Egg white — In-Depth Nutrition Comparison
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How are Whey and Egg white different?
- Whey is richer in Vitamin B12, while Egg white is higher in Selenium, and Vitamin B2.
- Egg white covers your daily need of Selenium 33% more than Whey.
- Whey contains 15 times more Choline than Egg white. Whey contains 16mg of Choline, while Egg white contains 1.1mg.
- Egg white is lower in Sugar.
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
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Calcium
+571.4%
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Phosphorus
+206.7%
Contains
less
Sodium
-67.5%
Contains
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Zinc
+333.3%
Contains
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Iron
+33.3%
Contains
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Magnesium
+37.5%
Contains
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Copper
+475%
Contains
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Manganese
+1000%
Contains
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Selenium
+952.6%
Equal in Potassium - 163
Contains
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Calcium
+571.4%
Contains
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Phosphorus
+206.7%
Contains
less
Sodium
-67.5%
Contains
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Zinc
+333.3%
Contains
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Iron
+33.3%
Contains
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Magnesium
+37.5%
Contains
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Copper
+475%
Contains
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Manganese
+1000%
Contains
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Selenium
+952.6%
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.
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Contains
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+800%
Contains
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Vitamin B5
+101.6%
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Vitamin B6
+520%
Contains
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Vitamin B12
+211.1%
Contains
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Vitamin B2
+177.8%
Contains
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Vitamin B3
+41.9%
Contains
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Folate
+300%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+800%
Contains
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Vitamin B5
+101.6%
Contains
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Vitamin B6
+520%
Contains
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Vitamin B12
+211.1%
Contains
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Vitamin B2
+177.8%
Contains
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Vitamin B3
+41.9%
Contains
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Folate
+300%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+111.8%
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Carbs
+604.1%
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Protein
+1182.4%
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Other
+18.9%
Equal in Water - 87.57
Contains
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Fats
+111.8%
Contains
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Carbs
+604.1%
Contains
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Protein
+1182.4%
Contains
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Other
+18.9%
Equal in Water - 87.57
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 Sugar |
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| Lower in Cholesterol |
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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 |
| Net carbs | 5.14g | 0.73g |
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| Protein | 0.85g | 10.9g |
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| Fats | 0.36g | 0.17g |
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| Carbs | 5.14g | 0.73g |
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| Calories | 27kcal | 52kcal |
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| Fructose | 0.07g |
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| Sugar | 5.14g | 0.71g |
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| Calcium | 47mg | 7mg |
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| Iron | 0.06mg | 0.08mg |
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| Magnesium | 8mg | 11mg |
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| Phosphorus | 46mg | 15mg |
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| Potassium | 161mg | 163mg |
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| Sodium | 54mg | 166mg |
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| Zinc | 0.13mg | 0.03mg |
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| Copper | 0.004mg | 0.023mg |
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| Manganese | 0.001mg | 0.011mg |
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| Selenium | 1.9µg | 20µg |
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| Vitamin A | 12IU | 0IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin C | 0.1mg | 0mg |
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| Vitamin B1 | 0.036mg | 0.004mg |
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| Vitamin B2 | 0.158mg | 0.439mg |
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| Vitamin B3 | 0.074mg | 0.105mg |
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| Vitamin B5 | 0.383mg | 0.19mg |
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| Vitamin B6 | 0.031mg | 0.005mg |
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| Folate | 1µg | 4µg |
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| Vitamin B12 | 0.28µg | 0.09µg |
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| Tryptophan | 0.013mg | 0.125mg |
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| Threonine | 0.054mg | 0.449mg |
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| Isoleucine | 0.047mg | 0.661mg |
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| Leucine | 0.078mg | 1.016mg |
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| Lysine | 0.068mg | 0.806mg |
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| Methionine | 0.016mg | 0.399mg |
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| Phenylalanine | 0.027mg | 0.686mg |
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| Valine | 0.046mg | 0.809mg |
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| Histidine | 0.016mg | 0.29mg |
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| Cholesterol | 2mg | 0mg |
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| Saturated Fat | 0.23g | 0g |
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| Monounsaturated Fat | 0.1g | 0g |
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| Polyunsaturated fat | 0.011g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
9%
11%
Minerals Daily Need Coverage Score
8%
17%
Comparison summary
Which food contains less Sodium?
Whey contains less Sodium (difference - 112mg)
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 4.43g)
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 2mg)
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?
?
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.