Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and whey protein powder:
Whey protein powder is high in calories and egg white has 85% less calories than whey protein powder - egg white has 52 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, egg white is similar to whey protein powder for protein, carbs and fat. Egg white has a macronutrient ratio of 89:5:6 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Whey Protein Powder | |
|---|---|---|
| Protein | 89% | 89% |
| Carbohydrates | 5% | 7% |
| Fat | 6% | 4% |
| Alcohol | ~ | ~ |
Egg white and whey protein powder contain similar amounts of carbs - egg white has 0.73g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Whey protein powder is an excellent source of dietary fiber and it has more dietary fiber than egg white - whey protein powder has 3.1g of dietary fiber per 100 grams and egg white does not contain significant amounts.
Egg white and whey protein powder contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Both egg white and whey protein powder are high in protein. Whey protein powder has 617% more protein than egg white - egg white has 10.9g of protein per 100 grams and whey protein powder has 78.1g of protein.
Both whey protein powder and egg white are low in saturated fat - whey protein powder has 0.78g of saturated fat per 100 grams and egg white does not contain significant amounts.
Egg white has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12, however, egg white contains more pantothenic acid.
| Egg White | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.004 MG | 0.609 MG |
| Riboflavin | 0.439 MG | 2.017 MG |
| Niacin | 0.105 MG | 1.136 MG |
| Pantothenic acid | 0.19 MG | ~ |
| Vitamin B6 | 0.005 MG | 0.607 MG |
| Folate | 4 UG | 33 UG |
| Vitamin B12 | 0.09 UG | 2.45 UG |
Whey protein powder is an excellent source of calcium and it has 66 times more calcium than egg white - egg white has 7mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Whey protein powder has 13 times more iron than egg white - egg white has 0.08mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Whey protein powder is an excellent source of potassium and it has 207% more potassium than egg white - egg white has 163mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
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.
Note: The specific food items compared are: Egg White (Egg, white, raw, fresh) and Whey Protein Powder (Protein powder, whey based, NFS) .
Egg White g
()
|
Daily Values (%) |
Whey Protein Powder 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 | |||