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

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How are Blue cheese and Egg white different?

  • Blue cheese is higher than Egg white in Phosphorus, Calcium, Vitamin B12, Vitamin B5, Zinc, Vitamin A, and Vitamin B6.
  • Blue cheese covers your daily need of Saturated Fat 93% more than Egg white.
  • Egg white is lower in Saturated Fat.

Cheese, blue and Egg, white, raw, fresh types were used in this article.

Infographic

Blue 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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
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 +109.1%
Contains more CalciumCalcium +7442.9%
Contains more PotassiumPotassium +57.1%
Contains more IronIron +287.5%
Contains more CopperCopper +73.9%
Contains more ZincZinc +8766.7%
Contains more PhosphorusPhosphorus +2480%
Contains less SodiumSodium -85.5%
Contains more ManganeseManganese +22.2%
Contains more SeleniumSelenium +37.9%

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% 43% 5% 15% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
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 +625%
Contains more Vitamin B3Vitamin B3 +867.6%
Contains more Vitamin B5Vitamin B5 +810%
Contains more Vitamin B6Vitamin B6 +3220%
Contains more Vitamin B12Vitamin B12 +1255.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more CholineCholine +1300%
Contains more Vitamin B2Vitamin B2 +14.9%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 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 +96.3%
Contains more FatsFats +16805.9%
Contains more CarbsCarbs +220.5%
Contains more OtherOther +711.1%
Contains more WaterWater +106.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blue cheese Egg white Opinion
Calories 353kcal 52kcal Blue cheese
Protein 21.4g 10.9g Blue cheese
Fats 28.74g 0.17g Blue cheese
Net carbs 2.34g 0.73g Blue cheese
Carbs 2.34g 0.73g Blue cheese
Cholesterol 75mg 0mg Egg white
Vitamin D 21IU 0IU Blue cheese
Magnesium 23mg 11mg Blue cheese
Calcium 528mg 7mg Blue cheese
Potassium 256mg 163mg Blue cheese
Iron 0.31mg 0.08mg Blue cheese
Sugar 0.5g 0.71g Blue cheese
Copper 0.04mg 0.023mg Blue cheese
Zinc 2.66mg 0.03mg Blue cheese
Phosphorus 387mg 15mg Blue cheese
Sodium 1146mg 166mg Egg white
Vitamin A 721IU 0IU Blue cheese
Vitamin A 198µg 0µg Blue cheese
Vitamin E 0.25mg 0mg Blue cheese
Vitamin D 0.5µg 0µg Blue cheese
Manganese 0.009mg 0.011mg Egg white
Selenium 14.5µg 20µg Egg white
Vitamin B1 0.029mg 0.004mg Blue cheese
Vitamin B2 0.382mg 0.439mg Egg white
Vitamin B3 1.016mg 0.105mg Blue cheese
Vitamin B5 1.729mg 0.19mg Blue cheese
Vitamin B6 0.166mg 0.005mg Blue cheese
Vitamin B12 1.22µg 0.09µg Blue cheese
Vitamin K 2.4µg 0µg Blue cheese
Folate 36µg 4µg Blue cheese
Choline 15.4mg 1.1mg Blue cheese
Saturated Fat 18.669g 0g Egg white
Monounsaturated Fat 7.778g 0g Blue cheese
Polyunsaturated fat 0.8g 0g Blue cheese
Tryptophan 0.312mg 0.125mg Blue cheese
Threonine 0.785mg 0.449mg Blue cheese
Isoleucine 1.124mg 0.661mg Blue cheese
Leucine 1.919mg 1.016mg Blue cheese
Lysine 1.852mg 0.806mg Blue cheese
Methionine 0.584mg 0.399mg Blue cheese
Phenylalanine 1.087mg 0.686mg Blue cheese
Valine 1.556mg 0.809mg Blue cheese
Histidine 0.758mg 0.29mg Blue cheese
Fructose 0.07g Egg white

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blue 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
40%
Blue cheese
10%
Egg white
Minerals Daily Need Coverage Score
69%
Blue cheese
17%
Egg white

Comparison summary

Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 980mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 18.669g)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1.8)
Which food is lower in Sugar?
Blue cheese
Blue cheese is lower in Sugar (difference - 0.21g)
Which food is lower in glycemic index?
Blue cheese
Blue cheese is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Blue cheese
Blue cheese is relatively richer in minerals
Which food is richer in vitamins?
Blue cheese
Blue 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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.