Egg White vs. Milk
Nutrition comparison of Egg White and Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and milk:
- Egg white has 6.1 times less sugar than milk.
- Egg white is a great source of protein.
- Milk has more thiamin, Vitamin B6 and Vitamin B12, however, egg white contains more riboflavin.
- Milk is an excellent source of calcium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Milk and egg white contain similar amounts of calories - milk has 50 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and much lighter in fat compared to milk per calorie. Egg white has a macronutrient ratio of 91:6:3 and for milk, 27:38:35 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Milk | |
|---|---|---|
| Protein | 91% | 27% |
| Carbohydrates | 6% | 38% |
| Fat | 3% | 35% |
| Alcohol | ~ | ~ |
carbohydrates
Both milk and egg white are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
The carbs in milk and egg white are both made of 100% sugar.
sugar
Egg white has 6.1 times less sugar than milk - milk has 5.1g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Egg white is a great source of protein and it has 230% more protein than milk - milk has 3.3g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Egg white has less saturated fat than milk - milk has 1.3g of saturated fat per 100 grams and egg white does not contain significant amounts.
trans fat
Both milk and egg white are low in trans fat - milk has 0.09g of trans fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Both milk and egg white are low in cholesterol - milk has 8mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Milk and egg white contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Milk has more Vitamin A than egg white - milk has 55ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than egg white - milk has 49iu of Vitamin D per 100 grams and egg white does not contain significant amounts.
Vitamin E
Milk and egg white contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Milk and egg white contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Milk has more thiamin, Vitamin B6 and Vitamin B12, however, egg white contains more riboflavin. Both egg white and milk contain significant amounts of niacin, pantothenic acid and folate.
| Egg White | Milk | |
|---|---|---|
| Thiamin | 0.004 MG | 0.039 MG |
| Riboflavin | 0.439 MG | 0.185 MG |
| Niacin | 0.105 MG | 0.092 MG |
| Pantothenic acid | 0.19 MG | 0.356 MG |
| Vitamin B6 | 0.005 MG | 0.038 MG |
| Folate | 4 UG | 5 UG |
| Vitamin B12 | 0.09 UG | 0.53 UG |
Minerals
calcium
Milk is an excellent source of calcium and it has 16 times more calcium than egg white - milk has 120mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Milk and egg white contain similar amounts of iron - milk has 0.02mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Milk and egg white contain similar amounts of potassium - milk has 140mg of potassium per 100 grams and egg white has 163mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Egg White g
()
|
Daily Values (%) |
Milk g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does milk or egg white contain more calories in 100 grams?Milk and egg white contain similar amounts of calories - milk has 50 calories in 100g and egg white has 52 calories.
Is milk or egg white better for protein?
Egg white is a great source of protein and it has 230% more protein than milk - milk has 3.3g of protein per 100 grams and egg white has 10.9g of protein.
Does milk or egg white have more carbohydrates?
By weight, both milk and egg white are low in carbohydrates - milk has 4.8g of carbs for 100g and egg white has 0.73g of carbohydrates. the carbs in milk and egg white are both made of 100% sugar.
Does milk or egg white contain more calcium?
Milk is a rich source of calcium and it has 16 times more calcium than egg white - milk has 120mg of calcium in 100 grams and egg white has 7mg of calcium.