Egg White vs. Skim Milk
Nutrition comparison of Egg White and Skim 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
skim milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and skim milk:
- Egg white has 6.1 times less sugar than skim milk.
- Egg white is a great source of protein.
- Skim milk has more thiamin, Vitamin B6 and Vitamin B12, however, egg white contains more riboflavin.
- Skim milk is an excellent source of calcium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Skim milk and egg white contain similar amounts of calories - skim milk has 34 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 similar to skim milk for fat. Egg white has a macronutrient ratio of 91:6:3 and for skim milk, 40:58:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Skim Milk | |
|---|---|---|
| Protein | 91% | 40% |
| Carbohydrates | 6% | 58% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both skim milk and egg white are low in carbohydrates - skim milk has 5g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
The carbs in skim milk and egg white are both made of 100% sugar.
sugar
Egg white has 6.1 times less sugar than skim milk - skim 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 223% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both skim milk and egg white are low in saturated fat - skim milk has 0.06g of saturated fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Both skim milk and egg white are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Skim milk has more Vitamin A than egg white - skim milk has 61ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin D
Skim milk has more Vitamin D than egg white - skim milk has 47iu of Vitamin D per 100 grams and egg white does not contain significant amounts.
Vitamin E
Skim milk and egg white contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Skim milk has more thiamin, Vitamin B6 and Vitamin B12, however, egg white contains more riboflavin. Both egg white and skim milk contain significant amounts of niacin, pantothenic acid and folate.
| Egg White | Skim Milk | |
|---|---|---|
| Thiamin | 0.004 MG | 0.045 MG |
| Riboflavin | 0.439 MG | 0.182 MG |
| Niacin | 0.105 MG | 0.094 MG |
| Pantothenic acid | 0.19 MG | 0.357 MG |
| Vitamin B6 | 0.005 MG | 0.037 MG |
| Folate | 4 UG | 5 UG |
| Vitamin B12 | 0.09 UG | 0.5 UG |
Minerals
calcium
Skim milk is an excellent source of calcium and it has 16 times more calcium than egg white - skim milk has 122mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Skim milk and egg white contain similar amounts of iron - skim milk has 0.03mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Skim milk and egg white contain similar amounts of potassium - skim milk has 156mg 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 (%) |
Skim 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 skim milk or egg white contain more calories in 100 grams?Skim milk and egg white contain similar amounts of calories - skim milk has 34 calories in 100g and egg white has 52 calories.
Is skim milk or egg white better for protein?
Egg white is a great source of protein and it has 220% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and egg white has 10.9g of protein.
Does skim milk or egg white have more carbohydrates?
By weight, both skim milk and egg white are low in carbohydrates - skim milk has 5g of carbs for 100g and egg white has 0.73g of carbohydrates. the carbs in skim milk and egg white are both made of 100% sugar.
Does skim milk or egg white contain more calcium?
Skim milk is a rich source of calcium and it has 16 times more calcium than egg white - skim milk has 122mg of calcium in 100 grams and egg white has 7mg of calcium.