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  6. Egg vs. American cheese

Egg vs. American cheese — In-Depth Nutrition Comparison

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Important differences between Egg and American cheese

  • Egg has more Copper, Choline, Vitamin B2, Vitamin B5, and Selenium, however, American cheese has more Calcium, and Phosphorus.
  • Egg's daily need coverage for Copper is 217% more.
  • Egg has 8 times more Choline than American cheese. Egg has 293.8mg of Choline, while American cheese has 36.2mg.
  • American cheese is lower in Cholesterol.

The food varieties used in the comparison are Egg, whole, cooked, hard-boiled and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Egg vs American cheese infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
Egg
4
:
6
American cheese
American cheese
Contains more Iron +88.9%
Contains less Sodium -92.6%
Contains more Copper +4247.8%
Contains more Selenium +52.5%
Contains more Calcium +1990%
Contains more Magnesium +160%
Contains more Phosphorus +272.7%
Contains more Zinc +137.1%
Contains more Manganese +57.7%
Equal in Potassium - 132
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
American cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 314% 24% 19% 275% 12% 218% 68% 16% 6% 111%
Contains more Iron +88.9%
Contains less Sodium -92.6%
Contains more Copper +4247.8%
Contains more Selenium +52.5%
Contains more Calcium +1990%
Contains more Magnesium +160%
Contains more Phosphorus +272.7%
Contains more Zinc +137.1%
Contains more Manganese +57.7%
Equal in Potassium - 132

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
Egg
7
:
4
American cheese
American cheese
Contains more Vitamin E +28.8%
Contains more Vitamin D +266.7%
Contains more Vitamin B1 +340%
Contains more Vitamin B2 +119.2%
Contains more Vitamin B5 +246.9%
Contains more Vitamin B6 +124.1%
Contains more Folate +450%
Contains more Vitamin A +81.7%
Contains more Vitamin B3 +18.8%
Contains more Vitamin B12 +35.1%
Contains more Vitamin K +766.7%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
American cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 16% 18% 0% 4% 54% 2% 25% 13% 6% 188% 7%
Contains more Vitamin E +28.8%
Contains more Vitamin D +266.7%
Contains more Vitamin B1 +340%
Contains more Vitamin B2 +119.2%
Contains more Vitamin B5 +246.9%
Contains more Vitamin B6 +124.1%
Contains more Folate +450%
Contains more Vitamin A +81.7%
Contains more Vitamin B3 +18.8%
Contains more Vitamin B12 +35.1%
Contains more Vitamin K +766.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
1
:
4
American cheese
American cheese
Contains more Water +88.4%
Contains more Protein +44.1%
Contains more Fats +199.6%
Contains more Carbs +230.4%
Contains more Other +532.7%
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
American cheese
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more Water +88.4%
Contains more Protein +44.1%
Contains more Fats +199.6%
Contains more Carbs +230.4%
Contains more Other +532.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
:
1
American cheese
American cheese
Contains less Saturated Fat -81.9%
Contains more Monounsaturated Fat +102%
Equal in Polyunsaturated fat - 1.286
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
American cheese
65% 30% 5%
Saturated Fat: 18.057 g
Monounsaturated Fat: 8.236 g
Polyunsaturated fat: 1.286 g
Contains less Saturated Fat -81.9%
Contains more Monounsaturated Fat +102%
Equal in Polyunsaturated fat - 1.286

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg American cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Egg American cheese Opinion
Net carbs 1.12g 3.7g American cheese
Protein 12.58g 18.13g American cheese
Fats 10.61g 31.79g American cheese
Carbs 1.12g 3.7g American cheese
Calories 155kcal 371kcal American cheese
Sugar 1.12g 2.26g Egg
Calcium 50mg 1045mg American cheese
Iron 1.19mg 0.63mg Egg
Magnesium 10mg 26mg American cheese
Phosphorus 172mg 641mg American cheese
Potassium 126mg 132mg American cheese
Sodium 124mg 1671mg Egg
Zinc 1.05mg 2.49mg American cheese
Copper 2mg 0.046mg Egg
Manganese 0.026mg 0.041mg American cheese
Selenium 30.8µg 20.2µg Egg
Vitamin A 520IU 945IU American cheese
Vitamin A RAE 149µg 250µg American cheese
Vitamin E 1.03mg 0.8mg Egg
Vitamin D 87IU 23IU Egg
Vitamin D 2.2µg 0.6µg Egg
Vitamin B1 0.066mg 0.015mg Egg
Vitamin B2 0.513mg 0.234mg Egg
Vitamin B3 0.064mg 0.076mg American cheese
Vitamin B5 1.398mg 0.403mg Egg
Vitamin B6 0.121mg 0.054mg Egg
Folate 44µg 8µg Egg
Vitamin B12 1.11µg 1.5µg American cheese
Vitamin K 0.3µg 2.6µg American cheese
Tryptophan 0.153mg 0.232mg American cheese
Threonine 0.604mg 0.772mg American cheese
Isoleucine 0.686mg 0.938mg American cheese
Leucine 1.075mg 1.716mg American cheese
Lysine 0.904mg 1.516mg American cheese
Methionine 0.392mg 0.475mg American cheese
Phenylalanine 0.668mg 0.939mg American cheese
Valine 0.767mg 1.187mg American cheese
Histidine 0.298mg 0.546mg American cheese
Cholesterol 373mg 100mg American cheese
Trans Fat 1.144g Egg
Saturated Fat 3.267g 18.057g Egg
Omega-3 - DHA 0.038g 0.006g Egg
Omega-3 - EPA 0.005g 0.012g American cheese
Omega-3 - DPA 0g 0.021g American cheese
Monounsaturated Fat 4.077g 8.236g American cheese
Polyunsaturated fat 1.414g 1.286g Egg
Omega-6 - Eicosadienoic acid 0.009g American cheese
Omega-6 - Linoleic acid 0.79g American cheese
Omega-6 - Gamma-linoleic acid 0.001g American cheese
Omega-3 - ALA 0.137g American cheese
Omega-3 - Eicosatrienoic acid 0.001g American cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.033g American cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg American cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Egg
32%
American cheese
Minerals Daily Need Coverage Score
103%
Egg
106%
American cheese

Comparison summary

Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 1.14g)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 1547mg)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 14.79g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 27)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
American cheese
American cheese is lower in Cholesterol (difference - 273mg)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.