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Swiss cheese vs. Egg — In-Depth Nutrition Comparison

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How are Swiss cheese and Egg different?

  • Swiss cheese is higher in Calcium, Vitamin B12, Phosphorus, and Zinc, however, Egg is richer in Copper, Choline, Vitamin B5, and Vitamin B2.
  • Daily need coverage for Copper from Egg is 217% higher.
  • Swiss cheese contains 18 times more Calcium than Egg. While Swiss cheese contains 890mg of Calcium, Egg contains only 50mg.
  • Egg has less Saturated Fat.

Cheese, swiss and Egg, whole, cooked, hard-boiled are the varieties used in this article.

Infographic

Swiss cheese vs Egg 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 Calcium +1680%
Contains more Magnesium +230%
Contains more Phosphorus +233.7%
Contains more Zinc +316.2%
Contains more Iron +815.4%
Contains more Potassium +75%
Contains less Sodium -33.7%
Contains more Copper +4155.3%
Equal in Manganese - 0.026
Equal in Selenium - 30.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 267% 5% 24% 246% 7% 25% 120% 16% 4% 164%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Calcium +1680%
Contains more Magnesium +230%
Contains more Phosphorus +233.7%
Contains more Zinc +316.2%
Contains more Iron +815.4%
Contains more Potassium +75%
Contains less Sodium -33.7%
Contains more Copper +4155.3%
Equal in Manganese - 0.026
Equal in Selenium - 30.8

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.
:
7
Egg
Contains more Vitamin A +101.3%
Contains more Vitamin B12 +175.7%
Contains more Vitamin K +366.7%
Contains more Vitamin E +71.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +69.9%
Contains more Vitamin B5 +296%
Contains more Vitamin B6 +70.4%
Contains more Folate +340%
Equal in Vitamin B3 - 0.064
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 12% 0% 0% 3% 70% 2% 22% 17% 8% 383% 4%
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%
Contains more Vitamin A +101.3%
Contains more Vitamin B12 +175.7%
Contains more Vitamin K +366.7%
Contains more Vitamin E +71.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +69.9%
Contains more Vitamin B5 +296%
Contains more Vitamin B6 +70.4%
Contains more Folate +340%
Equal in Vitamin B3 - 0.064

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +114.3%
Contains more Fats +192.1%
Contains more Carbs +28.6%
Contains more Other +178.5%
Contains more Water +98.3%
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more Protein +114.3%
Contains more Fats +192.1%
Contains more Carbs +28.6%
Contains more Other +178.5%
Contains more Water +98.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +97.4%
Contains less Saturated Fat -82.1%
Equal in Polyunsaturated fat - 1.414
66% 29% 5%
Saturated Fat: 18.227 g
Monounsaturated Fat: 8.046 g
Polyunsaturated fat: 1.341 g
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains more Monounsaturated Fat +97.4%
Contains less Saturated Fat -82.1%
Equal in Polyunsaturated fat - 1.414

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swiss cheese Egg Opinion
Net carbs 1.44g 1.12g Swiss cheese
Protein 26.96g 12.58g Swiss cheese
Fats 30.99g 10.61g Swiss cheese
Carbs 1.44g 1.12g Swiss cheese
Calories 393kcal 155kcal Swiss cheese
Sugar 0g 1.12g Swiss cheese
Calcium 890mg 50mg Swiss cheese
Iron 0.13mg 1.19mg Egg
Magnesium 33mg 10mg Swiss cheese
Phosphorus 574mg 172mg Swiss cheese
Potassium 72mg 126mg Egg
Sodium 187mg 124mg Egg
Zinc 4.37mg 1.05mg Swiss cheese
Copper 0.047mg 2mg Egg
Manganese 0.026mg 0.026mg
Selenium 30µg 30.8µg Egg
Vitamin A 1047IU 520IU Swiss cheese
Vitamin A RAE 288µg 149µg Swiss cheese
Vitamin E 0.6mg 1.03mg Egg
Vitamin D 0IU 87IU Egg
Vitamin D 0µg 2.2µg Egg
Vitamin B1 0.011mg 0.066mg Egg
Vitamin B2 0.302mg 0.513mg Egg
Vitamin B3 0.064mg 0.064mg
Vitamin B5 0.353mg 1.398mg Egg
Vitamin B6 0.071mg 0.121mg Egg
Folate 10µg 44µg Egg
Vitamin B12 3.06µg 1.11µg Swiss cheese
Vitamin K 1.4µg 0.3µg Swiss cheese
Tryptophan 0.401mg 0.153mg Swiss cheese
Threonine 1.038mg 0.604mg Swiss cheese
Isoleucine 1.537mg 0.686mg Swiss cheese
Leucine 2.959mg 1.075mg Swiss cheese
Lysine 2.585mg 0.904mg Swiss cheese
Methionine 0.784mg 0.392mg Swiss cheese
Phenylalanine 1.662mg 0.668mg Swiss cheese
Valine 2.139mg 0.767mg Swiss cheese
Histidine 1.065mg 0.298mg Swiss cheese
Cholesterol 93mg 373mg Swiss cheese
Trans Fat 0.987g Egg
Saturated Fat 18.227g 3.267g Egg
Omega-3 - DHA 0g 0.038g Egg
Omega-3 - EPA 0g 0.005g Egg
Omega-3 - DPA 0.018g 0g Swiss cheese
Monounsaturated Fat 8.046g 4.077g Swiss cheese
Polyunsaturated fat 1.341g 1.414g Egg
Omega-6 - Eicosadienoic acid 0.007g Swiss cheese
Omega-6 - Linoleic acid 0.734g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g Swiss cheese
Omega-3 - ALA 0.125g Swiss cheese
Omega-3 - Eicosatrienoic acid 0.003g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g Swiss cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese Egg
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
48%
Swiss cheese
45%
Egg
Minerals Daily Need Coverage Score
87%
Swiss cheese
103%
Egg

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 1.12g)
Which food is lower in Cholesterol?
Swiss cheese
Swiss cheese is lower in Cholesterol (difference - 280mg)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 63mg)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 14.96g)
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 - $2.6)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is richer in minerals?
?
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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.