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Whey vs. Egg — In-Depth Nutrition Comparison

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Summary of differences between whey and eggs

  • 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.
  • Whey has less saturated fat.
  • The glycemic index of whey is higher.

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

Infographic

Whey vs Egg 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.
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%
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%
Contains more PotassiumPotassium +27.8%
Contains less SodiumSodium -56.5%
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%
~equal in Calcium ~50mg

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.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +15.6%
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%

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +358.9%
Contains more WaterWater +24.8%
Contains more ProteinProtein +1380%
Contains more FatsFats +2847.2%
Contains more OtherOther +101.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -93%
Contains more Mono. FatMonounsaturated fat +3977%
Contains more Poly. FatPolyunsaturated fat +12754.5%

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