American cheese vs. Quail eggs — In-Depth Nutrition Comparison

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Summary of differences between American cheese and quail eggs

American cheese has more calcium and phosphorus, while quail eggs have more vitamin B2, choline, iron, vitamin B5, and selenium.
Quail eggs cover your daily need for cholesterol, 248% more than American cheese.
American cheese contains 16 times more calcium than quail eggs. While American cheese contains 1045mg of calcium, quail eggs contain only 64mg.
The amount of sodium in quail eggs is lower.
Quail eggs have a lower glycemic index. The glycemic index of quail eggs is 0, while the glycemic index of American cheese is 27.

These are the specific foods used in this comparison Cheese, pasteurized process, American, without added vitamin D and Egg, quail, whole, fresh, raw.

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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.

American cheese

Quail eggs

Contains more MagnesiumMagnesium	+100%
Contains more CalciumCalcium	+1532.8%
Contains more ZincZinc	+69.4%
Contains more PhosphorusPhosphorus	+183.6%

Contains more IronIron	+479.4%
Contains more CopperCopper	+34.8%
Contains less SodiumSodium	-91.6%
Contains more SeleniumSelenium	+58.4%

~equal in Potassium ~132mg

~equal in Manganese ~0.038mg

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.

American cheese

Quail eggs

Contains more Vitamin AVitamin A	+60.3%
Contains more Vitamin KVitamin K	+766.7%

Contains more Vitamin EVitamin E	+35%
Contains more Vitamin DVitamin D	+133.3%
Contains more Vitamin B1Vitamin B1	+766.7%
Contains more Vitamin B2Vitamin B2	+237.6%
Contains more Vitamin B3Vitamin B3	+97.4%
Contains more Vitamin B5Vitamin B5	+337%
Contains more Vitamin B6Vitamin B6	+177.8%
Contains more FolateFolate	+725%

~equal in Vitamin C ~0mg

~equal in Vitamin B12 ~1.58µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	100mg	844mg	248%
Calcium	1045mg	64mg	98%
Sodium	1671mg	141mg	67%
Saturated fat	18.057g	3.557g	66%
Phosphorus	641mg	226mg	59%
Vitamin B2	0.234mg	0.79mg	43%
Choline	36.2mg	263.4mg	41%
Iron	0.63mg	3.65mg	38%
Fats	31.79g	11.09g	32%
Vitamin B5	0.403mg	1.761mg	27%
Selenium	20.2µg	32µg	21%
Folate	8µg	66µg	15%
Calories	371kcal	158kcal	11%
Protein	18.13g	13.05g	10%
Vitamin A	250µg	156µg	10%
Vitamin B1	0.015mg	0.13mg	10%
Monounsaturated fat	8.236g	4.324g	10%
Zinc	2.49mg	1.47mg	9%
Vitamin B6	0.054mg	0.15mg	7%
Vitamin D	23 IU	55 IU	4%
Vitamin D	0.6µg	1.4µg	4%
Magnesium	26mg	13mg	3%
Vitamin B12	1.5µg	1.58µg	3%
Copper	0.046mg	0.062mg	2%
Vitamin E	0.8mg	1.08mg	2%
Vitamin K	2.6µg	0.3µg	2%
Carbs	3.7g	0.41g	1%
Net carbs	3.7g	0.41g	N/A
Potassium	132mg	132mg	0%
Sugar	2.26g	0.4g	N/A
Manganese	0.041mg	0.038mg	0%
Vitamin B3	0.076mg	0.15mg	0%
Trans fat	1.144g		N/A
Polyunsaturated fat	1.286g	1.324g	0%
Tryptophan	0.232mg	0.209mg	0%
Threonine	0.772mg	0.641mg	0%
Isoleucine	0.938mg	0.816mg	0%
Leucine	1.716mg	1.146mg	0%
Lysine	1.516mg	0.881mg	0%
Methionine	0.475mg	0.421mg	0%
Phenylalanine	0.939mg	0.737mg	0%
Valine	1.187mg	0.94mg	0%
Histidine	0.546mg	0.315mg	0%
Omega-3 - EPA	0.012g	0g	N/A
Omega-3 - DHA	0.006g	0g	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