Milkshake vs. Egg white — In-Depth Nutrition Comparison

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A recap on the differences between milkshake and egg whites

Milkshake has more vitamin B12, phosphorus, calcium, vitamin D* and monounsaturated fat; however, egg whites are higher in selenium and vitamin B2.
Egg whites cover your daily selenium needs 32% more than milkshake.
The glycemic index of milkshake is higher.

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

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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.

Milkshake

Egg white

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%

Contains more SeleniumSelenium

+769.6%

~equal in Magnesium ~11mg

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.

Milkshake

Egg white

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%

Contains more Vitamin B2Vitamin B2

+125.1%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

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