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Egg vs. Whey — In-Depth Nutrition Comparison

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Summary of differences between eggs and whey

  • Whey has less copper, selenium, choline, vitamin B12, vitamin B2, vitamin B5, phosphorus, and iron than eggs.
  • Eggs cover your daily need for copper, 222% more than whey.
  • Eggs have 187 times more cholesterol than whey. While eggs have 373mg of cholesterol, whey has only 2mg.
  • The glycemic index of whey is higher.

These are the specific foods used in this comparison Egg, whole, cooked, hard-boiled and Whey, sweet, fluid.

Infographic

Egg vs Whey 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.
Egg
Egg
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +25%
Contains more IronIron +1883.3%
Contains more CopperCopper +49900%
Contains more ZincZinc +707.7%
Contains more PhosphorusPhosphorus +273.9%
Contains more ManganeseManganese +2500%
Contains more SeleniumSelenium +1521.1%
Contains more PotassiumPotassium +27.8%
Contains less SodiumSodium -56.5%
~equal in Calcium ~47mg

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.
Egg
Egg
10
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Whey
Whey
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0.33% 0% 1% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +4866.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +83.3%
Contains more Vitamin B2Vitamin B2 +224.7%
Contains more Vitamin B5Vitamin B5 +265%
Contains more Vitamin B6Vitamin B6 +290.3%
Contains more Vitamin B12Vitamin B12 +296.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +15.6%

All nutrients comparison - raw data values

Nutrient Egg Whey DV% diff.
Copper 2mg 0.004mg 222%
Cholesterol 373mg 2mg 124%
Selenium 30.8µg 1.9µg 53%
Choline 293.8mg 16mg 51%
Vitamin B12 1.11µg 0.28µg 35%
Vitamin B2 0.513mg 0.158mg 27%
Protein 12.58g 0.85g 23%
Vitamin B5 1.398mg 0.383mg 20%
Phosphorus 172mg 46mg 18%
Fats 10.61g 0.36g 16%
Vitamin A 149µg 3µg 16%
Iron 1.19mg 0.06mg 14%
Saturated fat 3.267g 0.23g 14%
Vitamin D* 87 IU 11%
Vitamin D 2.2µg 11%
Folate 44µg 1µg 11%
Monounsaturated fat 4.077g 0.1g 10%
Polyunsaturated fat 1.414g 0.011g 9%
Zinc 1.05mg 0.13mg 8%
Vitamin E 1.03mg 0mg 7%
Vitamin B6 0.121mg 0.031mg 7%
Calories 155kcal 27kcal 6%
Sodium 124mg 54mg 3%
Vitamin B1 0.066mg 0.036mg 3%
Carbs 1.12g 5.14g 1%
Potassium 126mg 161mg 1%
Manganese 0.026mg 0.001mg 1%
Protein per 100 calories 8.1g 3.1g N/A
Calories per 10 g protein 123kcal 318kcal N/A
Weight per 100 calories 65g 370g N/A
Unsaturated / Saturated Fat ratio 1.7 0.48 N/A
Vitamin C 0mg 0.1mg 0%
Net carbs 1.12g 5.14g N/A
Magnesium 10mg 8mg 0%
Calcium 50mg 47mg 0%
Sugar 1.12g 5.14g N/A
Vitamin B3 0.064mg 0.074mg 0%
Vitamin K 0.3µg 0µg 0%
Tryptophan 0.153mg 0.013mg 0%
Threonine 0.604mg 0.054mg 0%
Isoleucine 0.686mg 0.047mg 0%
Leucine 1.075mg 0.078mg 0%
Lysine 0.904mg 0.068mg 0%
Methionine 0.392mg 0.016mg 0%
Phenylalanine 0.668mg 0.027mg 0%
Valine 0.767mg 0.046mg 0%
Histidine 0.298mg 0.016mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +1380%
Contains more FatsFats +2847.2%
Contains more OtherOther +101.9%
Contains more CarbsCarbs +358.9%
Contains more WaterWater +24.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +3977%
Contains more Poly. FatPolyunsaturated fat +12754.5%
Contains less Sat. FatSaturated fat -93%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.