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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 Egg

  • American cheese has more Calcium, and Phosphorus, however, Egg has more Copper, Choline, Vitamin B2, Vitamin B5, and Selenium.
  • Egg's daily need coverage for Copper is 217% more.
  • American cheese has 21 times more Calcium than Egg. American cheese has 1045mg of Calcium, while Egg has 50mg.
  • Egg is lower in Sodium.

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% 57% 16% 18% 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% 31% 21% 66% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin AVitamin A +81.7%
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

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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient American cheese Egg Opinion
Calories 371kcal 155kcal American cheese
Protein 18.13g 12.58g American cheese
Fats 31.79g 10.61g American cheese
Net carbs 3.7g 1.12g American cheese
Carbs 3.7g 1.12g American cheese
Cholesterol 100mg 373mg American cheese
Vitamin D 23IU 87IU Egg
Magnesium 26mg 10mg American cheese
Calcium 1045mg 50mg American cheese
Potassium 132mg 126mg American cheese
Iron 0.63mg 1.19mg Egg
Sugar 2.26g 1.12g Egg
Copper 0.046mg 2mg Egg
Zinc 2.49mg 1.05mg American cheese
Phosphorus 641mg 172mg American cheese
Sodium 1671mg 124mg Egg
Vitamin A 945IU 520IU American cheese
Vitamin A 250µg 149µg American cheese
Vitamin E 0.8mg 1.03mg Egg
Vitamin D 0.6µg 2.2µg Egg
Manganese 0.041mg 0.026mg American cheese
Selenium 20.2µg 30.8µg Egg
Vitamin B1 0.015mg 0.066mg Egg
Vitamin B2 0.234mg 0.513mg Egg
Vitamin B3 0.076mg 0.064mg American cheese
Vitamin B5 0.403mg 1.398mg Egg
Vitamin B6 0.054mg 0.121mg Egg
Vitamin B12 1.5µg 1.11µg American cheese
Vitamin K 2.6µg 0.3µg American cheese
Folate 8µg 44µg Egg
Trans Fat 1.144g Egg
Choline 36.2mg 293.8mg Egg
Saturated Fat 18.057g 3.267g Egg
Monounsaturated Fat 8.236g 4.077g American cheese
Polyunsaturated fat 1.286g 1.414g Egg
Tryptophan 0.232mg 0.153mg American cheese
Threonine 0.772mg 0.604mg American cheese
Isoleucine 0.938mg 0.686mg American cheese
Leucine 1.716mg 1.075mg American cheese
Lysine 1.516mg 0.904mg American cheese
Methionine 0.475mg 0.392mg American cheese
Phenylalanine 0.939mg 0.668mg American cheese
Valine 1.187mg 0.767mg American cheese
Histidine 0.546mg 0.298mg American cheese
Omega-3 - EPA 0.012g 0.005g American cheese
Omega-3 - DHA 0.006g 0.038g Egg
Omega-3 - ALA 0.137g American cheese
Omega-3 - DPA 0.021g 0g American cheese
Omega-3 - Eicosatrienoic acid 0.001g American cheese
Omega-6 - Gamma-linoleic acid 0.001g American cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.033g American cheese
Omega-6 - Eicosadienoic acid 0.009g American cheese
Omega-6 - Linoleic acid 0.79g American cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Egg
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
American cheese
54%
Egg
Minerals Daily Need Coverage Score
106%
American cheese
103%
Egg

Comparison summary

Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 1.14g)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 1547mg)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 14.79g)
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 - $1.4)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is lower in Cholesterol?
American cheese
American cheese is lower in Cholesterol (difference - 273mg)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals

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.