Egg white vs. Milkshake — In-Depth Nutrition Comparison

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A recap on the differences between egg whites and milkshake

Egg whites have more selenium and vitamin B2; however, milkshake is higher in vitamin B12, phosphorus, calcium, vitamin D* and monounsaturated fat.
Egg whites cover your daily selenium needs 32% more than milkshake.
Milkshake contains 2 times less vitamin B2 than egg whites. Egg whites contain 0.439mg of vitamin B2, while milkshake contains 0.195mg.
The glycemic index of milkshake is higher.

Food varieties used in this article are Egg, white, raw, fresh and Milk shakes, thick vanilla.

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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.

Egg white

Milkshake

Contains more SeleniumSelenium

+769.6%

Contains more CalciumCalcium	+1985.7%
Contains more PotassiumPotassium	+12.3%
Contains more IronIron	+25%
Contains more CopperCopper	+121.7%
Contains more ZincZinc	+1200%
Contains more PhosphorusPhosphorus	+666.7%
Contains less SodiumSodium	-42.8%
Contains more ManganeseManganese	+27.3%

~equal in Magnesium ~12mg

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 white

Milkshake

Contains more Vitamin B2Vitamin B2

+125.1%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+650%
Contains more Vitamin B3Vitamin B3	+39%
Contains more Vitamin B5Vitamin B5	+93.7%
Contains more Vitamin B6Vitamin B6	+740%
Contains more Vitamin B12Vitamin B12	+477.8%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+75%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	20µg	2.3µg	32%
Vitamin B2	0.439mg	0.195mg	19%
Vitamin B12	0.09µg	0.52µg	18%
Protein	10.9g	3.86g	14%
Calcium	7mg	146mg	14%
Phosphorus	15mg	115mg	14%
Saturated fat	0g	1.886g	9%
Carbs	0.73g	17.75g	6%
Vitamin D*	0 IU	48 IU	6%
Vitamin D	0µg	1.2µg	6%
Fats	0.17g	3.03g	4%
Cholesterol	0mg	12mg	4%
Vitamin B5	0.19mg	0.368mg	4%
Calories	52kcal	112kcal	3%
Copper	0.023mg	0.051mg	3%
Zinc	0.03mg	0.39mg	3%
Sodium	166mg	95mg	3%
Vitamin A	0µg	25µg	3%
Vitamin B6	0.005mg	0.042mg	3%
Vitamin B1	0.004mg	0.03mg	2%
Choline	1.1mg	14.3mg	2%
Monounsaturated fat	0g	0.875g	2%
Potassium	163mg	183mg	1%
Folate	4µg	7µg	1%
Polyunsaturated fat	0g	0.113g	1%
Protein per 100 calories	21g	3.4g	N/A
Calories per 10 g protein	48kcal	290kcal	N/A
Weight per 100 calories	192g	89g	N/A
Unsaturated / Saturated Fat ratio		0.52	N/A
Net carbs	0.73g	17.75g	N/A
Magnesium	11mg	12mg	0%
Iron	0.08mg	0.1mg	0%
Sugar	0.71g	17.75g	N/A
Vitamin E	0mg	0.05mg	0%
Manganese	0.011mg	0.014mg	0%
Vitamin B3	0.105mg	0.146mg	0%
Vitamin K	0µg	0.2µg	0%
Tryptophan	0.125mg	0.054mg	0%
Threonine	0.449mg	0.174mg	0%
Isoleucine	0.661mg	0.234mg	0%
Leucine	1.016mg	0.378mg	0%
Lysine	0.806mg	0.306mg	0%
Methionine	0.399mg	0.097mg	0%
Phenylalanine	0.686mg	0.186mg	0%
Valine	0.809mg	0.258mg	0%
Histidine	0.29mg	0.105mg	0%
Fructose	0.07g		0%