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  6. American cheese vs. Egg

American cheese vs. Egg — In-Depth Nutrition Comparison

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Important differences between American cheese and eggs

  • American cheese has more calcium and phosphorus; however, eggs have more copper, choline, vitamin B2, vitamin B5, and selenium.
  • Eggs' daily need coverage for copper is 217% more.
  • American cheese has 21 times more calcium than eggs. American cheese has 1045mg of calcium, while eggs have 50mg.
  • Eggs are lower in sodium.
  • American cheese has a higher glycemic index than eggs.

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

Infographic

American 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Egg
Egg
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +1990%
Contains more ZincZinc +137.1%
Contains more PhosphorusPhosphorus +272.7%
Contains more ManganeseManganese +57.7%
Contains more IronIron +88.9%
Contains more CopperCopper +4247.8%
Contains less SodiumSodium -92.6%
Contains more SeleniumSelenium +52.5%
~equal in Potassium ~126mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Egg
Egg
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin AVitamin A +67.8%
Contains more Vitamin B3Vitamin B3 +18.8%
Contains more Vitamin B12Vitamin B12 +35.1%
Contains more Vitamin KVitamin K +766.7%
Contains more Vitamin EVitamin E +28.8%
Contains more Vitamin DVitamin D +266.7%
Contains more Vitamin B1Vitamin B1 +340%
Contains more Vitamin B2Vitamin B2 +119.2%
Contains more Vitamin B5Vitamin B5 +246.9%
Contains more Vitamin B6Vitamin B6 +124.1%
Contains more FolateFolate +450%
Contains more CholineCholine +711.6%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient American cheese Egg DV% diff.
Copper 0.046mg 2mg 217%
Calcium 1045mg 50mg 100%
Cholesterol 100mg 373mg 91%
Sodium 1671mg 124mg 67%
Saturated fat 18.057g 3.267g 67%
Phosphorus 641mg 172mg 67%
Choline 36.2mg 293.8mg 47%
Fats 31.79g 10.61g 33%
Vitamin B2 0.234mg 0.513mg 21%
Vitamin B5 0.403mg 1.398mg 20%
Selenium 20.2µg 30.8µg 19%
Vitamin B12 1.5µg 1.11µg 16%
Zinc 2.49mg 1.05mg 13%
Protein 18.13g 12.58g 11%
Vitamin A 250µg 149µg 11%
Calories 371kcal 155kcal 11%
Monounsaturated fat 8.236g 4.077g 10%
Folate 8µg 44µg 9%
Vitamin D 0.6µg 2.2µg 8%
Vitamin D 23IU 87IU 8%
Iron 0.63mg 1.19mg 7%
Vitamin B6 0.054mg 0.121mg 5%
Vitamin B1 0.015mg 0.066mg 4%
Magnesium 26mg 10mg 4%
Vitamin K 2.6µg 0.3µg 2%
Vitamin E 0.8mg 1.03mg 2%
Carbs 3.7g 1.12g 1%
Polyunsaturated fat 1.286g 1.414g 1%
Manganese 0.041mg 0.026mg 1%
Net carbs 3.7g 1.12g N/A
Potassium 132mg 126mg 0%
Sugar 2.26g 1.12g N/A
Vitamin B3 0.076mg 0.064mg 0%
Trans fat 1.144g N/A
Tryptophan 0.232mg 0.153mg 0%
Threonine 0.772mg 0.604mg 0%
Isoleucine 0.938mg 0.686mg 0%
Leucine 1.716mg 1.075mg 0%
Lysine 1.516mg 0.904mg 0%
Methionine 0.475mg 0.392mg 0%
Phenylalanine 0.939mg 0.668mg 0%
Valine 1.187mg 0.767mg 0%
Histidine 0.546mg 0.298mg 0%
Omega-3 - EPA 0.012g 0.005g N/A
Omega-3 - DHA 0.006g 0.038g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Egg
Egg
1
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 ProteinProtein +44.1%
Contains more FatsFats +199.6%
Contains more CarbsCarbs +230.4%
Contains more OtherOther +532.7%
Contains more WaterWater +88.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains more Mono. FatMonounsaturated fat +102%
Contains less Sat. FatSaturated fat -81.9%
~equal in Polyunsaturated fat ~1.414g

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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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.