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Fontina vs. Egg white — In-Depth Nutrition Comparison

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The main differences between Fontina and Egg white

  • Fontina has more Vitamin B12, Calcium, Phosphorus, Zinc, and Vitamin A RAE, however, Egg white has more Vitamin B2, and Selenium.
  • Daily need coverage for Saturated Fat from Fontina is 96% higher.
  • Egg white is lower in Saturated Fat.

Food types used in this article are Cheese, fontina and Egg, white, raw, fresh.

Infographic

Fontina vs Egg white infographic
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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 Calcium +7757.1%
Contains more Iron +187.5%
Contains more Magnesium +27.3%
Contains more Phosphorus +2206.7%
Contains more Zinc +11566.7%
Contains more Manganese +27.3%
Contains more Potassium +154.7%
Contains less Sodium -79.3%
Contains more Selenium +37.9%
Equal in Copper - 0.023
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 166% 9% 10% 149% 6% 105% 96% 9% 2% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +7757.1%
Contains more Iron +187.5%
Contains more Magnesium +27.3%
Contains more Phosphorus +2206.7%
Contains more Zinc +11566.7%
Contains more Manganese +27.3%
Contains more Potassium +154.7%
Contains less Sodium -79.3%
Contains more Selenium +37.9%
Equal in Copper - 0.023

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.
Fontina
10
:
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +425%
Contains more Vitamin B3 +42.9%
Contains more Vitamin B5 +125.8%
Contains more Vitamin B6 +1560%
Contains more Folate +50%
Contains more Vitamin B12 +1766.7%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +115.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 6% 18% 0% 6% 48% 3% 26% 20% 5% 210% 7%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +425%
Contains more Vitamin B3 +42.9%
Contains more Vitamin B5 +125.8%
Contains more Vitamin B6 +1560%
Contains more Folate +50%
Contains more Vitamin B12 +1766.7%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +115.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +134.9%
Contains more Fats +18217.6%
Contains more Carbs +112.3%
Contains more Other +501.6%
Contains more Water +130.9%
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Protein +134.9%
Contains more Fats +18217.6%
Contains more Carbs +112.3%
Contains more Other +501.6%
Contains more Water +130.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fontina Egg white
Rich in minerals ok
Rich in vitamins ok
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

All nutrients comparison - raw data values

Nutrient Fontina Egg white Opinion
Net carbs 1.55g 0.73g Fontina
Protein 25.6g 10.9g Fontina
Fats 31.14g 0.17g Fontina
Carbs 1.55g 0.73g Fontina
Calories 389kcal 52kcal Fontina
Fructose 0.07g Egg white
Sugar 1.55g 0.71g Egg white
Calcium 550mg 7mg Fontina
Iron 0.23mg 0.08mg Fontina
Magnesium 14mg 11mg Fontina
Phosphorus 346mg 15mg Fontina
Potassium 64mg 163mg Egg white
Sodium 800mg 166mg Egg white
Zinc 3.5mg 0.03mg Fontina
Copper 0.025mg 0.023mg Fontina
Manganese 0.014mg 0.011mg Fontina
Selenium 14.5µg 20µg Egg white
Vitamin A 913IU 0IU Fontina
Vitamin A RAE 261µg 0µg Fontina
Vitamin E 0.27mg 0mg Fontina
Vitamin D 23IU 0IU Fontina
Vitamin D 0.6µg 0µg Fontina
Vitamin B1 0.021mg 0.004mg Fontina
Vitamin B2 0.204mg 0.439mg Egg white
Vitamin B3 0.15mg 0.105mg Fontina
Vitamin B5 0.429mg 0.19mg Fontina
Vitamin B6 0.083mg 0.005mg Fontina
Folate 6µg 4µg Fontina
Vitamin B12 1.68µg 0.09µg Fontina
Vitamin K 2.6µg 0µg Fontina
Tryptophan 0.361mg 0.125mg Fontina
Threonine 0.935mg 0.449mg Fontina
Isoleucine 1.384mg 0.661mg Fontina
Leucine 2.664mg 1.016mg Fontina
Lysine 2.328mg 0.806mg Fontina
Methionine 0.706mg 0.399mg Fontina
Phenylalanine 1.497mg 0.686mg Fontina
Valine 1.926mg 0.809mg Fontina
Histidine 0.959mg 0.29mg Fontina
Cholesterol 116mg 0mg Egg white
Saturated Fat 19.196g 0g Egg white
Monounsaturated Fat 8.687g 0g Fontina
Polyunsaturated fat 1.654g 0g Fontina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fontina Egg white
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
33%
Fontina
11%
Egg white
Minerals Daily Need Coverage Score
63%
Fontina
17%
Egg white

Comparison summary

Which food is richer in minerals?
Fontina
Fontina is relatively richer in minerals
Which food is richer in vitamins?
Fontina
Fontina is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 0.84g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 634mg)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 116mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 19.196g)
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 - $2.5)

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/nutrients
  2. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.