Egg vs. Whey Protein Powder

Nutrition comparison of Egg and Whey Protein Powder


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of egg 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 and whey protein powder:

  • Both egg and whey protein powder are high in calcium, calories and protein.
  • Egg is a great source of Vitamin D.
  • Egg is an excellent source of Vitamin A.
  • For omega-3 fatty acids, egg has more dha than whey protein powder.
  • Whey protein powder has 75% less saturated fat than egg.
  • Whey protein powder has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, egg contains more pantothenic acid.
  • Whey protein powder is an excellent source of dietary fiber and potassium.
Detailed nutritional comparison of egg and whey protein powder is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Whey Protein Powder (Protein powder, whey based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Both egg and whey protein powder are high in calories. Whey protein powder has 146% more calories than egg - egg has 143 calories per 100 grams and whey protein powder has 352 calories.

For macronutrient ratios, egg is much lighter in protein, lighter in carbs and much heavier in fat compared to whey protein powder per calorie. Egg has a macronutrient ratio of 36:2:62 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Whey Protein Powder
Protein 36% 89%
Carbohydrates 2% 7%
Fat 62% 4%
Alcohol ~ ~

carbohydrates

Egg and whey protein powder contain similar amounts of carbs - egg has 0.72g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.

dietary fiber

Whey protein powder is an excellent source of dietary fiber and it has more dietary fiber than egg - whey protein powder has 3.1g of dietary fiber per 100 grams and egg does not contain significant amounts.

sugar

Egg and whey protein powder contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and whey protein powder does not contain significant amounts.

Protein

protein

Both egg and whey protein powder are high in protein. Whey protein powder has 522% more protein than egg - egg has 12.6g of protein per 100 grams and whey protein powder has 78.1g of protein.

Fat

saturated fat

Whey protein powder has 75% less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.

trans fat

Both egg and whey protein powder are low in trans fat - egg has 0.04g of trans fat per 100 grams and whey protein powder does not contain significant amounts.

cholesterol

Egg is high in cholesterol and whey protein powder has 96% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and whey protein powder has 16mg of cholesterol.

Vitamins

Vitamin A

Egg is an excellent source of Vitamin A and it has more Vitamin A than whey protein powder - egg has 160ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than whey protein powder - egg has 82iu of Vitamin D per 100 grams and whey protein powder does not contain significant amounts.

Vitamin E

Egg has more Vitamin E than whey protein powder - egg has 1.1mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.

Vitamin K

Egg and whey protein powder contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.

The B Vitamins

Whey protein powder has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, egg contains more pantothenic acid. Both egg and whey protein powder contain significant amounts of folate.

Egg Whey Protein Powder
Thiamin 0.04 MG 0.609 MG
Riboflavin 0.457 MG 2.017 MG
Niacin 0.075 MG 1.136 MG
Pantothenic acid 1.533 MG ~
Vitamin B6 0.17 MG 0.607 MG
Folate 47 UG 33 UG
Vitamin B12 0.89 UG 2.45 UG

Minerals

calcium

Both egg and whey protein powder are high in calcium. Whey protein powder has 738% more calcium than egg - egg has 56mg of calcium per 100 grams and whey protein powder has 469mg of calcium.

iron

Egg has 55% more iron than whey protein powder - egg has 1.8mg of iron per 100 grams and whey protein powder has 1.1mg of iron.

potassium

Whey protein powder is an excellent source of potassium and it has 262% more potassium than egg - egg has 138mg of potassium per 100 grams and whey protein powder has 500mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, egg has more DHA than whey protein powder per 100 grams. Both egg and whey protein powder contain significant amounts of alpha linoleic acid (ALA).

Egg Whey Protein Powder
alpha linoleic acid 0.048 G 0.034 G
DHA 0.058 G ~
DPA 0.007 G ~
Total 0.113 G 0.034 G

omega 6s

Comparing omega-6 fatty acids, egg has more linoleic acid than whey protein powder per 100 grams.

Egg Whey Protein Powder
other omega 6 0.022 G ~
linoleic acid 1.555 G 0.264 G
Total 1.577 G 0.264 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Egg or Whey Protein Powder .

Note: The specific food items compared are: Egg (Egg, whole, raw, fresh) and Whey Protein Powder (Protein powder, whey based, NFS) .

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FAQ

Does egg or whey protein powder contain more calories in 100 grams?
Both egg and whey protein powder are high in calories. Whey protein powder has 150% more calories than egg - egg has 143 calories in 100g and whey protein powder has 352 calories.

Is egg or whey protein powder better for protein?
Both egg and whey protein powder are high in protein. Whey protein powder has 520% more protein than egg - egg has 12.6g of protein per 100 grams and whey protein powder has 78.1g of protein.

Does egg or whey protein powder contain more calcium?
Both egg and whey protein powder are high in calcium. Whey protein powder has 740% more calcium than egg - egg has 56mg of calcium in 100 grams and whey protein powder has 469mg of calcium.

Does egg or whey protein powder contain more potassium?
Whey protein powder is a rich source of potassium and it has 260% more potassium than egg - egg has 138mg of potassium in 100 grams and whey protein powder has 500mg of potassium.