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Cheddar Cheese vs. Egg white — In-Depth Nutrition Comparison

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Summary of differences between Cheddar Cheese and Egg white

  • Egg white has less Calcium, Phosphorus, Vitamin B12, Vitamin A RAE, Zinc, Selenium, and Folate than Cheddar Cheese.
  • Cheddar Cheese covers your daily need of Saturated Fat 94% more than Egg white.
  • Egg white has less Saturated Fat.

These are the specific foods used in this comparison Cheese, cheddar and Egg, white, raw, fresh.

Infographic

Cheddar 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.
Contains more Calcium +10042.9%
Contains more Iron +75%
Contains more Magnesium +145.5%
Contains more Phosphorus +2933.3%
Contains more Zinc +12033.3%
Contains more Copper +30.4%
Contains more Manganese +145.5%
Contains more Selenium +42.5%
Contains more Potassium +114.5%
Contains less Sodium -74.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +10042.9%
Contains more Iron +75%
Contains more Magnesium +145.5%
Contains more Phosphorus +2933.3%
Contains more Zinc +12033.3%
Contains more Copper +30.4%
Contains more Manganese +145.5%
Contains more Selenium +42.5%
Contains more Potassium +114.5%
Contains less Sodium -74.6%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +625%
Contains more Vitamin B5 +115.8%
Contains more Vitamin B6 +1220%
Contains more Folate +575%
Contains more Vitamin B12 +1122.2%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +78%
Equal in Vitamin B2 - 0.439
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +625%
Contains more Vitamin B5 +115.8%
Contains more Vitamin B6 +1220%
Contains more Folate +575%
Contains more Vitamin B12 +1122.2%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +78%
Equal in Vitamin B2 - 0.439

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +109.8%
Contains more Fats +19494.1%
Contains more Carbs +323.3%
Contains more Other +488.9%
Contains more Water +136.5%
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 Protein +109.8%
Contains more Fats +19494.1%
Contains more Carbs +323.3%
Contains more Other +488.9%
Contains more Water +136.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Lactose +71.4%
Contains more Galactose +42.9%
Contains more Sucrose +∞%
Contains more Glucose +30.8%
Contains more Fructose +∞%
Contains more Maltose +∞%
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 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 Lactose +71.4%
Contains more Galactose +42.9%
Contains more Sucrose +∞%
Contains more Glucose +30.8%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheddar Cheese Egg white Opinion
Net carbs 3.09g 0.73g Cheddar Cheese
Protein 22.87g 10.9g Cheddar Cheese
Fats 33.31g 0.17g Cheddar Cheese
Carbs 3.09g 0.73g Cheddar Cheese
Calories 404kcal 52kcal Cheddar Cheese
Fructose 0g 0.07g Egg white
Sugar 0.48g 0.71g Cheddar Cheese
Calcium 710mg 7mg Cheddar Cheese
Iron 0.14mg 0.08mg Cheddar Cheese
Magnesium 27mg 11mg Cheddar Cheese
Phosphorus 455mg 15mg Cheddar Cheese
Potassium 76mg 163mg Egg white
Sodium 653mg 166mg Egg white
Zinc 3.64mg 0.03mg Cheddar Cheese
Copper 0.03mg 0.023mg Cheddar Cheese
Manganese 0.027mg 0.011mg Cheddar Cheese
Selenium 28.5µg 20µg Cheddar Cheese
Vitamin A 1242IU 0IU Cheddar Cheese
Vitamin A RAE 330µg 0µg Cheddar Cheese
Vitamin E 0.71mg 0mg Cheddar Cheese
Vitamin D 24IU 0IU Cheddar Cheese
Vitamin D 0.6µg 0µg Cheddar Cheese
Vitamin B1 0.029mg 0.004mg Cheddar Cheese
Vitamin B2 0.428mg 0.439mg Egg white
Vitamin B3 0.059mg 0.105mg Egg white
Vitamin B5 0.41mg 0.19mg Cheddar Cheese
Vitamin B6 0.066mg 0.005mg Cheddar Cheese
Folate 27µg 4µg Cheddar Cheese
Vitamin B12 1.1µg 0.09µg Cheddar Cheese
Vitamin K 2.4µg 0µg Cheddar Cheese
Tryptophan 0.547mg 0.125mg Cheddar Cheese
Threonine 1.044mg 0.449mg Cheddar Cheese
Isoleucine 1.206mg 0.661mg Cheddar Cheese
Leucine 1.939mg 1.016mg Cheddar Cheese
Lysine 1.025mg 0.806mg Cheddar Cheese
Methionine 0.547mg 0.399mg Cheddar Cheese
Phenylalanine 1.074mg 0.686mg Cheddar Cheese
Valine 1.404mg 0.809mg Cheddar Cheese
Histidine 0.547mg 0.29mg Cheddar Cheese
Cholesterol 99mg 0mg Egg white
Trans Fat 0.917g Egg white
Saturated Fat 18.867g 0g Egg white
Omega-3 - DHA 0.001g 0g Cheddar Cheese
Omega-3 - EPA 0.01g 0g Cheddar Cheese
Omega-3 - DPA 0.017g 0g Cheddar Cheese
Monounsaturated Fat 9.246g 0g Cheddar Cheese
Polyunsaturated fat 1.421g 0g Cheddar Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheddar Cheese Egg white
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

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
35%
Cheddar Cheese
11%
Egg white
Minerals Daily Need Coverage Score
79%
Cheddar Cheese
17%
Egg white

Comparison summary

Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 487mg)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 18.867g)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1)
Which food is lower in Sugar?
Cheddar Cheese
Cheddar Cheese is lower in Sugar (difference - 0.23g)
Which food is richer in minerals?
Cheddar Cheese
Cheddar Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheddar Cheese
Cheddar Cheese is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.