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 carbs; however, egg whites are higher in selenium, vitamin B2, and protein.
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

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.

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

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.

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%