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Egg white vs. American cheese — In-Depth Nutrition Comparison

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What are the differences between Egg white and American cheese?

  • Egg white is higher in Vitamin B2, yet American cheese is higher in Calcium, Phosphorus, Vitamin B12, Vitamin A RAE, Zinc, and Iron.
  • American cheese's daily need coverage for Calcium is 104% more.
  • Egg white has 2 times more Vitamin B2 than American cheese. While Egg white has 0.439mg of Vitamin B2, American cheese has only 0.234mg.
  • The amount of Sodium in Egg white is lower.

We used Egg, white, raw, fresh and Cheese, pasteurized process, American, without added vitamin D types in this article.

Infographic

Egg white 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.
Contains more Potassium +23.5%
Contains less Sodium -90.1%
Contains more Calcium +14828.6%
Contains more Iron +687.5%
Contains more Magnesium +136.4%
Contains more Phosphorus +4173.3%
Contains more Zinc +8200%
Contains more Copper +100%
Contains more Manganese +272.7%
Equal in Selenium - 20.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 314% 24% 19% 275% 12% 218% 68% 16% 6% 111%
Contains more Potassium +23.5%
Contains less Sodium -90.1%
Contains more Calcium +14828.6%
Contains more Iron +687.5%
Contains more Magnesium +136.4%
Contains more Phosphorus +4173.3%
Contains more Zinc +8200%
Contains more Copper +100%
Contains more Manganese +272.7%
Equal in Selenium - 20.2

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.
:
Contains more Vitamin B2 +87.6%
Contains more Vitamin B3 +38.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +275%
Contains more Vitamin B5 +112.1%
Contains more Vitamin B6 +980%
Contains more Folate +100%
Contains more Vitamin B12 +1566.7%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
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 B2 +87.6%
Contains more Vitamin B3 +38.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +275%
Contains more Vitamin B5 +112.1%
Contains more Vitamin B6 +980%
Contains more Folate +100%
Contains more Vitamin B12 +1566.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +121.1%
Contains more Protein +66.3%
Contains more Fats +18600%
Contains more Carbs +406.8%
Contains more Other +974.6%
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
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 +121.1%
Contains more Protein +66.3%
Contains more Fats +18600%
Contains more Carbs +406.8%
Contains more Other +974.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +2971.4%
Contains more Galactose +57.1%
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +2971.4%
Contains more Galactose +57.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg white American cheese Opinion
Net carbs 0.73g 3.7g American cheese
Protein 10.9g 18.13g American cheese
Fats 0.17g 31.79g American cheese
Carbs 0.73g 3.7g American cheese
Calories 52kcal 371kcal American cheese
Fructose 0.07g 0g Egg white
Sugar 0.71g 2.26g Egg white
Calcium 7mg 1045mg American cheese
Iron 0.08mg 0.63mg American cheese
Magnesium 11mg 26mg American cheese
Phosphorus 15mg 641mg American cheese
Potassium 163mg 132mg Egg white
Sodium 166mg 1671mg Egg white
Zinc 0.03mg 2.49mg American cheese
Copper 0.023mg 0.046mg American cheese
Manganese 0.011mg 0.041mg American cheese
Selenium 20µg 20.2µg American cheese
Vitamin A 0IU 945IU American cheese
Vitamin A RAE 0µg 250µg American cheese
Vitamin E 0mg 0.8mg American cheese
Vitamin D 0IU 23IU American cheese
Vitamin D 0µg 0.6µg American cheese
Vitamin B1 0.004mg 0.015mg American cheese
Vitamin B2 0.439mg 0.234mg Egg white
Vitamin B3 0.105mg 0.076mg Egg white
Vitamin B5 0.19mg 0.403mg American cheese
Vitamin B6 0.005mg 0.054mg American cheese
Folate 4µg 8µg American cheese
Vitamin B12 0.09µg 1.5µg American cheese
Vitamin K 0µg 2.6µg American cheese
Tryptophan 0.125mg 0.232mg American cheese
Threonine 0.449mg 0.772mg American cheese
Isoleucine 0.661mg 0.938mg American cheese
Leucine 1.016mg 1.716mg American cheese
Lysine 0.806mg 1.516mg American cheese
Methionine 0.399mg 0.475mg American cheese
Phenylalanine 0.686mg 0.939mg American cheese
Valine 0.809mg 1.187mg American cheese
Histidine 0.29mg 0.546mg American cheese
Cholesterol 0mg 100mg Egg white
Trans Fat 1.144g Egg white
Saturated Fat 0g 18.057g Egg white
Omega-3 - DHA 0g 0.006g American cheese
Omega-3 - EPA 0g 0.012g American cheese
Omega-3 - DPA 0g 0.021g American cheese
Monounsaturated Fat 0g 8.236g American cheese
Polyunsaturated fat 0g 1.286g American cheese
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 white 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
11%
Egg white
32%
American cheese
Minerals Daily Need Coverage Score
17%
Egg white
106%
American cheese

Comparison summary

Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 1505mg)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 100mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 18.057g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 27)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1.4)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals
Which food is richer in vitamins?
American cheese
American cheese is relatively richer in vitamins

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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.