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  6. American cheese vs. Egg white

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

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What are the differences between American cheese and Egg white?

  • American cheese is higher in Calcium, Phosphorus, Vitamin B12, Vitamin A, Zinc, and Iron, yet Egg white is higher in Vitamin B2.
  • American cheese's daily need coverage for Calcium is 104% more.

We used Cheese, pasteurized process, American, without added vitamin D and Egg, white, raw, fresh types in this article.

Infographic

American 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +136.4%
Contains more CalciumCalcium +14828.6%
Contains more IronIron +687.5%
Contains more CopperCopper +100%
Contains more ZincZinc +8200%
Contains more PhosphorusPhosphorus +4173.3%
Contains more ManganeseManganese +272.7%
Contains more PotassiumPotassium +23.5%
Contains less SodiumSodium -90.1%
~equal in Selenium ~20µg

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%
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% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B5Vitamin B5 +112.1%
Contains more Vitamin B6Vitamin B6 +980%
Contains more Vitamin B12Vitamin B12 +1566.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +3190.9%
Contains more Vitamin B2Vitamin B2 +87.6%
Contains more Vitamin B3Vitamin B3 +38.2%
~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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +66.3%
Contains more FatsFats +18600%
Contains more CarbsCarbs +406.8%
Contains more OtherOther +974.6%
Contains more WaterWater +121.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more LactoseLactose +2971.4%
Contains more GalactoseGalactose +57.1%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g

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 white
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient American cheese Egg white Opinion
Calories 371kcal 52kcal American cheese
Protein 18.13g 10.9g American cheese
Fats 31.79g 0.17g American cheese
Net carbs 3.7g 0.73g American cheese
Carbs 3.7g 0.73g American cheese
Cholesterol 100mg 0mg Egg white
Vitamin D 23IU 0IU American cheese
Magnesium 26mg 11mg American cheese
Calcium 1045mg 7mg American cheese
Potassium 132mg 163mg Egg white
Iron 0.63mg 0.08mg American cheese
Sugar 2.26g 0.71g Egg white
Copper 0.046mg 0.023mg American cheese
Zinc 2.49mg 0.03mg American cheese
Phosphorus 641mg 15mg American cheese
Sodium 1671mg 166mg Egg white
Vitamin A 945IU 0IU American cheese
Vitamin A 250µg 0µg American cheese
Vitamin E 0.8mg 0mg American cheese
Vitamin D 0.6µg 0µg American cheese
Manganese 0.041mg 0.011mg American cheese
Selenium 20.2µg 20µg American cheese
Vitamin B1 0.015mg 0.004mg American cheese
Vitamin B2 0.234mg 0.439mg Egg white
Vitamin B3 0.076mg 0.105mg Egg white
Vitamin B5 0.403mg 0.19mg American cheese
Vitamin B6 0.054mg 0.005mg American cheese
Vitamin B12 1.5µg 0.09µg American cheese
Vitamin K 2.6µg 0µg American cheese
Folate 8µg 4µg American cheese
Trans Fat 1.144g Egg white
Choline 36.2mg 1.1mg American cheese
Saturated Fat 18.057g 0g Egg white
Monounsaturated Fat 8.236g 0g American cheese
Polyunsaturated fat 1.286g 0g American cheese
Tryptophan 0.232mg 0.125mg American cheese
Threonine 0.772mg 0.449mg American cheese
Isoleucine 0.938mg 0.661mg American cheese
Leucine 1.716mg 1.016mg American cheese
Lysine 1.516mg 0.806mg American cheese
Methionine 0.475mg 0.399mg American cheese
Phenylalanine 0.939mg 0.686mg American cheese
Valine 1.187mg 0.809mg American cheese
Histidine 0.546mg 0.29mg American cheese
Fructose 0g 0.07g Egg white
Omega-3 - EPA 0.012g 0g American cheese
Omega-3 - DHA 0.006g 0g American cheese
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 white
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
10%
Egg white
Minerals Daily Need Coverage Score
106%
American cheese
17%
Egg white

Comparison summary

Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 1505mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 18.057g)
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 - $1.4)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals
Which food is richer in vitamins?
American cheese
American cheese is relatively richer in vitamins

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 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.