Egg White vs. Whole Milk
Nutrition comparison of Egg White and Whole 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
whole milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and whole milk:
- Egg white has 6.1 times less sugar than whole milk.
- Egg white is a great source of protein.
- Whole milk has more thiamin, Vitamin B6 and Vitamin B12, however, egg white contains more riboflavin.
- Whole milk has signficantly more Vitamin D than egg white.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole milk and egg white contain similar amounts of calories - whole milk has 61 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 whole milk per calorie. Egg white has a macronutrient ratio of 91:6:3 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Whole Milk | |
|---|---|---|
| Protein | 91% | 21% |
| Carbohydrates | 6% | 32% |
| Fat | 3% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole milk and egg white are low in carbohydrates - whole milk has 4.8g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
The carbs in whole milk and egg white are both made of 100% sugar.
sugar
Egg white has 6.1 times less sugar than whole milk - whole 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 246% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Egg white has less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Egg white has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Whole milk has more Vitamin A than egg white - whole milk has 46ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than egg white - whole milk has 51iu of Vitamin D per 100 grams and egg white does not contain significant amounts.
Vitamin E
Whole milk and egg white contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Whole milk and egg white contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Whole milk has more thiamin, Vitamin B6 and Vitamin B12, however, egg white contains more riboflavin. Both egg white and whole milk contain significant amounts of niacin, pantothenic acid and folate.
| Egg White | Whole Milk | |
|---|---|---|
| Thiamin | 0.004 MG | 0.046 MG |
| Riboflavin | 0.439 MG | 0.169 MG |
| Niacin | 0.105 MG | 0.089 MG |
| Pantothenic acid | 0.19 MG | 0.373 MG |
| Vitamin B6 | 0.005 MG | 0.036 MG |
| Folate | 4 UG | 5 UG |
| Vitamin B12 | 0.09 UG | 0.45 UG |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 15 times more calcium than egg white - whole milk has 113mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Whole milk and egg white contain similar amounts of iron - whole milk has 0.03mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Whole milk and egg white contain similar amounts of potassium - whole milk has 132mg 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.
Note: The specific food items compared are: Egg White (Egg, white, raw, fresh) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .
Egg White g
()
|
Daily Values (%) |
Whole 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 whole milk or egg white contain more calories in 100 grams?Whole milk and egg white contain similar amounts of calories - whole milk has 61 calories in 100g and egg white has 52 calories.
Is whole milk or egg white better for protein?
Egg white is a great source of protein and it has 250% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and egg white has 10.9g of protein.
Does whole milk or egg white have more carbohydrates?
By weight, both whole milk and egg white are low in carbohydrates - whole milk has 4.8g of carbs for 100g and egg white has 0.73g of carbohydrates. the carbs in whole milk and egg white are both made of 100% sugar.
Does whole milk or egg white contain more calcium?
Whole milk is a rich source of calcium and it has 15 times more calcium than egg white - whole milk has 113mg of calcium in 100 grams and egg white has 7mg of calcium.