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

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The main differences between Swiss cheese and Egg white

  • Swiss cheese has more Vitamin B12, Calcium, Phosphorus, Zinc, Vitamin A RAE, Selenium, and Magnesium, however, Egg white has more Vitamin B2.
  • Daily need coverage for Vitamin B12 from Swiss cheese is 124% higher.

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

Infographic

Swiss cheese vs Egg white 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 +12614.3%
Contains more Iron +62.5%
Contains more Magnesium +200%
Contains more Phosphorus +3726.7%
Contains more Zinc +14466.7%
Contains more Copper +104.3%
Contains more Manganese +136.4%
Contains more Selenium +50%
Contains more Potassium +126.4%
Contains less Sodium -11.2%
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 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +12614.3%
Contains more Iron +62.5%
Contains more Magnesium +200%
Contains more Phosphorus +3726.7%
Contains more Zinc +14466.7%
Contains more Copper +104.3%
Contains more Manganese +136.4%
Contains more Selenium +50%
Contains more Potassium +126.4%
Contains less Sodium -11.2%

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 A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +175%
Contains more Vitamin B5 +85.8%
Contains more Vitamin B6 +1320%
Contains more Folate +150%
Contains more Vitamin B12 +3300%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +45.4%
Contains more Vitamin B3 +64.1%
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 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +175%
Contains more Vitamin B5 +85.8%
Contains more Vitamin B6 +1320%
Contains more Folate +150%
Contains more Vitamin B12 +3300%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +45.4%
Contains more Vitamin B3 +64.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +147.3%
Contains more Fats +18129.4%
Contains more Carbs +97.3%
Contains more Other +373%
Contains more Water +132.7%
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 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 +147.3%
Contains more Fats +18129.4%
Contains more Carbs +97.3%
Contains more Other +373%
Contains more Water +132.7%

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 white
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins 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 Swiss cheese Egg white Opinion
Net carbs 1.44g 0.73g Swiss cheese
Protein 26.96g 10.9g Swiss cheese
Fats 30.99g 0.17g Swiss cheese
Carbs 1.44g 0.73g Swiss cheese
Calories 393kcal 52kcal Swiss cheese
Fructose 0g 0.07g Egg white
Sugar 0g 0.71g Swiss cheese
Calcium 890mg 7mg Swiss cheese
Iron 0.13mg 0.08mg Swiss cheese
Magnesium 33mg 11mg Swiss cheese
Phosphorus 574mg 15mg Swiss cheese
Potassium 72mg 163mg Egg white
Sodium 187mg 166mg Egg white
Zinc 4.37mg 0.03mg Swiss cheese
Copper 0.047mg 0.023mg Swiss cheese
Manganese 0.026mg 0.011mg Swiss cheese
Selenium 30µg 20µg Swiss cheese
Vitamin A 1047IU 0IU Swiss cheese
Vitamin A RAE 288µg 0µg Swiss cheese
Vitamin E 0.6mg 0mg Swiss cheese
Vitamin B1 0.011mg 0.004mg Swiss cheese
Vitamin B2 0.302mg 0.439mg Egg white
Vitamin B3 0.064mg 0.105mg Egg white
Vitamin B5 0.353mg 0.19mg Swiss cheese
Vitamin B6 0.071mg 0.005mg Swiss cheese
Folate 10µg 4µg Swiss cheese
Vitamin B12 3.06µg 0.09µg Swiss cheese
Vitamin K 1.4µg 0µg Swiss cheese
Tryptophan 0.401mg 0.125mg Swiss cheese
Threonine 1.038mg 0.449mg Swiss cheese
Isoleucine 1.537mg 0.661mg Swiss cheese
Leucine 2.959mg 1.016mg Swiss cheese
Lysine 2.585mg 0.806mg Swiss cheese
Methionine 0.784mg 0.399mg Swiss cheese
Phenylalanine 1.662mg 0.686mg Swiss cheese
Valine 2.139mg 0.809mg Swiss cheese
Histidine 1.065mg 0.29mg Swiss cheese
Cholesterol 93mg 0mg Egg white
Trans Fat 0.987g Egg white
Saturated Fat 18.227g 0g Egg white
Omega-3 - DPA 0.018g 0g Swiss cheese
Monounsaturated Fat 8.046g 0g Swiss cheese
Polyunsaturated fat 1.341g 0g Swiss cheese
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 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
48%
Swiss cheese
11%
Egg white
Minerals Daily Need Coverage Score
87%
Swiss cheese
17%
Egg white

Comparison summary

Which food is richer in minerals?
Swiss cheese
Swiss cheese is relatively richer in minerals
Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 0.71g)
Which food is richer in vitamins?
Swiss cheese
Swiss cheese is relatively richer in vitamins
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 21mg)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 93mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 18.227g)
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 - $2.6)

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 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.