When it comes to the question of egg protein vs. whey protein, the debate primarily hinders whether milk or egg is the better source of nutrition. Most of us believe that impressive muscle development occurs mainly due to high egg protein consumption, but the science and fact behind it is a little more confusing and complicated. In this article, we will be comparing the benefits of both the sources as a protein supplement to notice how they match, differ, and are ideal for various fitness goals. Read on further to find out more about this.
Egg Protein Vs Whey Protein- Know the Facts
What is Whey Protein?
Whey Protein is a by-product produced during the processing of milk or the production of cheese. This is the liquid portion of milk, easy to digest and will quickly get released into the bloodstream. Whey protein also includes a high amount of minerals, peptides, and vitamins. It might contain lactose as it is an element of the lactose.
What is Egg Protein?
Egg protein is obtained from the eggs and is, therefore, the purest and the best protein source. One large egg offers you almost 4 grams of protein. Many companies separate the egg yolk and dehydrate it to form protein supplements.
How Egg Protein and Whey Protein are Similar?
Based on the nutritional statistics, egg protein and whey protein stack up are almost similar. Both of the protein sources consist of the nine most essential amino acids a body requires but cannot produce on its own. Eggs are all-natural sources that offer the highest amount of protein that any food contains. One egg provides more than 6 grams of protein, almost 13% of the daily protein requirement value.
How Whey Protein and Egg Protein are Different?
Whey and egg protein are more similar to each other than they are different. It includes many similar nutrients in every scoop and calorie count in every scoop for each. Egg protein is considered to be higher in cholesterol than the whey ones by almost three times. The fat content is lower in egg protein compared to the whey protein. Egg protein also contains lower carbohydrates than most whey forms. But purer whey forms like the hydrolyzed ones will be lower than the egg whites.
One scoop of Whey Protein Powder Equals How Many eggs?
One scoop of whey protein powder equals four to five eggs. For some, regular intake of 4 to 5 eggs causes stomach upset. Thus the users shift to the whey protein supplements intake.
Advantages and Disadvantages of Egg Proteins
In this segment, we have distinguished the advantages and disadvantages of egg protein apart from the whey protein, which are as follows.
- More Protection Against allergies
Almost 65% of the world population is prone to allergies from dairy products. Out of this, only 0.1 to 2% are allergic to eggs or egg products. Allergies from the egg are rare and are visible in childhood. Lactose intolerance is much moiré common than this, especially in the East Asian countries where the outcome is almost 90%. If whey causes some allergies or upsets your stomach, then always this protein source to improve the protein intake.
- Low in Carbohydrates and Fats
For those who are exploring for a supplement protein that will help in fat loss, then they can peacefully consume eggs as it does not contain any fat and are lower in carbohydrates also. It makes it undoubtedly one of the best and popular choices among bodybuilders when making a meal replacement shake or breakfast for boosting protein intake. Eggs are a part of a healthy breakfast, but according to some recent studies, it is seen that the yolk might cause some problems to the body.
- Less Expensive
Eggs are much easier to get access to and cost less than a litre of milk. Egg protein costs significantly lower than whey protein supplements on average. The lower-cost production and cheaper production make egg protein the most suitable one. It is perfect for those who are strictly not on a vegan diet and are looking for ways to reduce meat consumption and are strictly avoiding any dairy product as much as possible.
- Less efficient in the Suppression of Appetite
It is one of the largest disadvantages of egg protein as it is much less efficient in appetite suppression when you will compare it to whey.
When your goal is to build some muscle mass, get in better shape, burn fat, enhance performance, taking supplements, and watching the total calories that will reduce the sudden feeling of hunger is a huge part of this process.
- Higher in Cholesterol
For those conscious of their cholesterol intake, selecting the egg protein in their regular diet is a bad selection. Egg protein includes three times more cholesterol in each scoop of whey protein. If you are more into an active lifestyle, protein supplement consumption, and a lot of exercises, then egg protein should not be an option for you. If you are implementing a weight loss diet plan or already suffering from high cholesterol, then the use of egg protein might be a little problematic for you.
Advantages and Disadvantages of Whey Protein
Now that we have seen the advantages and disadvantages of egg protein, now it is time to consider the same for whey protein. They are as follows.
Owing to the prevalence and longevity as the number one protein supplement choice, whey protein includes various flavor options to put in the morning shake or as an after workout smoothie. Even when you are implementing an unflavored or plain flavor, it is lowkey and inoffensive. It is difficult to remove the smell and taste of raw odor from a shake, no matter how well you mix it with other ingredients. That powerful and pungent smell will still be present, which is not the case for whey proteins.
- Well Proven Guaranteed Results
The supplements of whey protein have been the choice of bodybuilding people for a while now. Thus it comes with specific scientific studies, and efficacy guarantees a proven appetite reduction, correlation to the strength and bone regeneration, and growth of the muscles together with a perfect fitness regime. Based on these studies, we can conclude that whey protein is one of the most definite sciences based alternatives.
- Count of calories
Most of the whey protein supplements come with sugar, filler, fats, flavor, and sugar. While most whey protein manufacturing companies are transparent and honest with their ingredients list, most of them hide the ingredients behind the terms like proprietary blends. In this way, we will not have an idea about what is going inside our bodies. Even the ones where all the ingredients are mentioned might be jam-packed with many unwanted additives. Thus it is essential to keep a close eye on the label. Egg protein, on the other hand, is simple and pure to consume.
- Cost and Value
Whey protein supplements are expensive. Since it contains many unnecessary ingredients, you might be paying more in this case and getting less. A cheap whey protein supplement might be filled with various kinds of non-sense and are costly with not being as efficient as the other natural protein sources like eggs.
Can you Take Both Egg and Whey Protein Simultaneously?
Absolutely, yes, you can. The user can consume both whey and egg protein simultaneously with no difficulty. Both of them fundamentally offer the same benefits, and both being the animal-driven proteins include the same amino acid and nutrient profile. If you are interested in taking both, you could mix them up in the morning in a whey protein shake with an egg. It will be the best protein shake you can have if you can tolerate the smell of the raw egg.
Whey or Egg Protein-Which one is better?
At last, in this comparison between egg protein and whey protein, if you ask us which one is better, we will suggest that it will come down to your own choice. Egg protein can chalk up some of the best wins in terms of the fat content but then again loses out according to appetite suppression. Whey protein comes with a proven performance record but is much more effective following the allergies. Also, it is not so wallet and environmentally friendly. Both of them offer comparable advantages with little disadvantages in separating them. Egg protein takes much longer to get absorbed by the body. It will be better if you take an egg in the morning.
Protein is a type of macro-element present in the nutritional diet. There are different types of protein supplements present in the market. According to some, whey protein comes with more benefits, while on the contrary, many believe egg is a natural source of amino acids that is essential in our everyday lives. We will suggest to try both the options (ignore whey protein if you are lactose intolerant) and find out which one is working for your body. Let us know what you have chosen in the comment section below.
Whether you want to gain muscle sustainably, lose weight, or do both—Mirganshi is the person you reach out to! She has a B.Sc in Nutrition and Dietetics from Lovely Professional University (LPU) and certification from Gold’s Gym Fitness Institute (GGFI). She grew up and completed her schooling in Jaipur, Rajasthan back in the early 2000s. Currently, she helps hundreds of individuals in correcting their diets, lifestyle habits, and physical health.
She currently lives with her husband in Navi Mumbai, and they have been happily married since 2017. She is also a fitness freak herself and has completed several marathons like TATA Mumbai Marathon, Pinkathon, and more! In her free time, she likes to listen to music while writing her journal. Discipline is her best friend, and she ensures to impart this virtue in her clientele as well.
Due to her impeccable grip on body nutrition and well-being, Mirganshi understands precisely what is right for your body and recommends/reviews products she only truly has faith in. Mirganshi is also a champion for mental health advocacy and understands how keeping your brain fit and mind sane is an essential part of well-being.