Egg White vs. Whey Protein Powder

Nutrition comparison of Egg White 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 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:

  • Both egg white and whey protein powder are high in protein.
  • Whey protein powder has more thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12, however, egg white contains more pantothenic acid.
  • Whey protein powder is an excellent source of calcium, dietary fiber and potassium.
Detailed nutritional comparison of egg white 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 White (Egg, white, raw, fresh) and Whey Protein Powder (Protein powder, whey based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

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 ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

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.

Protein

protein

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.

Fat

saturated fat

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.

cholesterol

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.

Vitamins

The B Vitamins

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

Minerals

calcium

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.

iron

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.

potassium

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.




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 Whey Protein Powder (Protein powder, whey based, NFS) .

Egg White g

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FAQ

Does egg white or whey protein powder contain more calories in 100 grams?
Whey protein powder is high in calories and egg white has 90% less calories than whey protein powder - egg white has 52 calories in 100g and whey protein powder has 352 calories.

Is egg white or whey protein powder better for protein?
Both egg white and whey protein powder are high in protein. Whey protein powder has 620% more protein than egg white - egg white has 10.9g of protein per 100 grams and whey protein powder has 78.1g of protein.

Does egg white or whey protein powder contain more calcium?
Whey protein powder is a rich source of calcium and it has 66 times more calcium than egg white - egg white has 7mg of calcium in 100 grams and whey protein powder has 469mg of calcium.

Does egg white or whey protein powder contain more potassium?
Whey protein powder is a rich source of potassium and it has 210% more potassium than egg white - egg white has 163mg of potassium in 100 grams and whey protein powder has 500mg of potassium.