Egg white vs. Milk — In-Depth Nutrition Comparison
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What are the main differences between egg whites and milk?
- Egg whites are richer in selenium, vitamin B2, and protein, yet milk is richer in vitamin B12, calcium, phosphorus, vitamin A, and vitamin D*.
- Egg whites' daily need coverage for selenium is 30% higher.
- Egg whites have 4 times more sodium than milk. Egg whites have 166mg of sodium, while milk has 44mg.
- Egg whites have a lower glycemic index than milk.
We used Egg, white, raw, fresh and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D types in this comparison.
Infographic
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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 IronIron | +166.7% |
| Contains more CopperCopper | +130% |
| Contains more ManganeseManganese | +266.7% |
| Contains more SeleniumSelenium | +506.1% |
| Contains more CalciumCalcium | +1685.7% |
| Contains more ZincZinc | +1300% |
| Contains more PhosphorusPhosphorus | +533.3% |
| Contains less SodiumSodium | -73.5% |
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 B2Vitamin B2 | +137.3% |
| Contains more Vitamin B3Vitamin B3 | +12.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +400% |
| Contains more Vitamin B5Vitamin B5 | +90% |
| Contains more Vitamin B6Vitamin B6 | +640% |
| Contains more Vitamin B12Vitamin B12 | +422.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +25% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 20µg | 3.3µg | 30% |
| Vitamin B2 | 0.439mg | 0.185mg | 20% |
| Vitamin B12 | 0.09µg | 0.47µg | 16% |
| Protein | 10.9g | 3.37g | 15% |
| Calcium | 7mg | 125mg | 12% |
| Phosphorus | 15mg | 95mg | 11% |
| Vitamin D* | 0 IU | 48 IU | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin A | 0µg | 58µg | 6% |
| Sodium | 166mg | 44mg | 5% |
| Zinc | 0.03mg | 0.42mg | 4% |
| Vitamin B5 | 0.19mg | 0.361mg | 3% |
| Choline | 1.1mg | 17.7mg | 3% |
| Saturated fat | 0g | 0.633g | 3% |
| Cholesterol | 0mg | 5mg | 2% |
| Vitamin B6 | 0.005mg | 0.037mg | 2% |
| Calories | 52kcal | 42kcal | 1% |
| Fats | 0.17g | 0.97g | 1% |
| Carbs | 0.73g | 4.99g | 1% |
| Iron | 0.08mg | 0.03mg | 1% |
| Copper | 0.023mg | 0.01mg | 1% |
| Vitamin B1 | 0.004mg | 0.02mg | 1% |
| Monounsaturated fat | 0g | 0.277g | 1% |
| Protein per 100 calories | 21g | 8g | N/A |
| Calories per 10 g protein | 48kcal | 125kcal | N/A |
| Weight per 100 calories | 192g | 238g | N/A |
| Net carbs | 0.73g | 4.99g | N/A |
| Magnesium | 11mg | 11mg | 0% |
| Potassium | 163mg | 150mg | 0% |
| Sugar | 0.71g | 5.2g | N/A |
| Vitamin E | 0mg | 0.01mg | 0% |
| Manganese | 0.011mg | 0.003mg | 0% |
| Vitamin B3 | 0.105mg | 0.093mg | 0% |
| Vitamin K | 0µg | 0.1µg | 0% |
| Folate | 4µg | 5µg | 0% |
| Polyunsaturated fat | 0g | 0.035g | 0% |
| Tryptophan | 0.125mg | 0.043mg | 0% |
| Threonine | 0.449mg | 0.143mg | 0% |
| Isoleucine | 0.661mg | 0.174mg | 0% |
| Leucine | 1.016mg | 0.319mg | 0% |
| Lysine | 0.806mg | 0.282mg | 0% |
| Methionine | 0.399mg | 0.088mg | 0% |
| Phenylalanine | 0.686mg | 0.174mg | 0% |
| Valine | 0.809mg | 0.22mg | 0% |
| Histidine | 0.29mg | 0.101mg | 0% |
| Fructose | 0.07g | 0g | 0% |
| Omega-3 (ALA) | 0.004g | 0% | |
| Omega-6 (Linoleic acid) | 0.027g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +223.4% |
| Contains more FatsFats | +470.6% |
| Contains more CarbsCarbs | +583.6% |
~equal in
Water
~89.92g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more LactoseLactose | +7328.6% |
~equal in
Starch
~0g
