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  6. Cheese vs. Egg white

Cheese vs. Egg white — In-Depth Nutrition Comparison

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Summary of differences between Cheese and Egg white

  • Egg white has less Calcium, Phosphorus, Vitamin B12, Vitamin A, Zinc, Selenium, and Folate than Cheese.
  • 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

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.
Cheese
Cheese
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +145.5%
Contains more CalciumCalcium +10042.9%
Contains more IronIron +75%
Contains more CopperCopper +30.4%
Contains more ZincZinc +12033.3%
Contains more PhosphorusPhosphorus +2933.3%
Contains more ManganeseManganese +145.5%
Contains more SeleniumSelenium +42.5%
Contains more PotassiumPotassium +114.5%
Contains less SodiumSodium -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.
Cheese
Cheese
10
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 B5Vitamin B5 +115.8%
Contains more Vitamin B6Vitamin B6 +1220%
Contains more Vitamin B12Vitamin B12 +1122.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +575%
Contains more CholineCholine +1400%
Contains more Vitamin B3Vitamin B3 +78%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.439mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
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 ProteinProtein +109.8%
Contains more FatsFats +19494.1%
Contains more CarbsCarbs +323.3%
Contains more OtherOther +488.9%
Contains more WaterWater +136.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
2
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 LactoseLactose +71.4%
Contains more GalactoseGalactose +42.9%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +30.8%
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.
Cheese Egg white
Lower in Cholesterol ok
Lower in Sodium 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 Cheese Egg white Opinion
Calories 404kcal 52kcal Cheese
Protein 22.87g 10.9g Cheese
Fats 33.31g 0.17g Cheese
Net carbs 3.09g 0.73g Cheese
Carbs 3.09g 0.73g Cheese
Cholesterol 99mg 0mg Egg white
Vitamin D 24IU 0IU Cheese
Magnesium 27mg 11mg Cheese
Calcium 710mg 7mg Cheese
Potassium 76mg 163mg Egg white
Iron 0.14mg 0.08mg Cheese
Sugar 0.48g 0.71g Cheese
Copper 0.03mg 0.023mg Cheese
Zinc 3.64mg 0.03mg Cheese
Phosphorus 455mg 15mg Cheese
Sodium 653mg 166mg Egg white
Vitamin A 1242IU 0IU Cheese
Vitamin A 330µg 0µg Cheese
Vitamin E 0.71mg 0mg Cheese
Vitamin D 0.6µg 0µg Cheese
Manganese 0.027mg 0.011mg Cheese
Selenium 28.5µg 20µg Cheese
Vitamin B1 0.029mg 0.004mg Cheese
Vitamin B2 0.428mg 0.439mg Egg white
Vitamin B3 0.059mg 0.105mg Egg white
Vitamin B5 0.41mg 0.19mg Cheese
Vitamin B6 0.066mg 0.005mg Cheese
Vitamin B12 1.1µg 0.09µg Cheese
Vitamin K 2.4µg 0µg Cheese
Folate 27µg 4µg Cheese
Trans Fat 0.917g Egg white
Choline 16.5mg 1.1mg Cheese
Saturated Fat 18.867g 0g Egg white
Monounsaturated Fat 9.246g 0g Cheese
Polyunsaturated fat 1.421g 0g Cheese
Tryptophan 0.547mg 0.125mg Cheese
Threonine 1.044mg 0.449mg Cheese
Isoleucine 1.206mg 0.661mg Cheese
Leucine 1.939mg 1.016mg Cheese
Lysine 1.025mg 0.806mg Cheese
Methionine 0.547mg 0.399mg Cheese
Phenylalanine 1.074mg 0.686mg Cheese
Valine 1.404mg 0.809mg Cheese
Histidine 0.547mg 0.29mg Cheese
Fructose 0g 0.07g Egg white
Omega-3 - EPA 0.01g 0g Cheese
Omega-3 - DHA 0.001g 0g Cheese
Omega-3 - DPA 0.017g 0g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

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

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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
33%
Cheese
10%
Egg white
Minerals Daily Need Coverage Score
79%
Cheese
17%
Egg white

Comparison summary

Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 487mg)
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?
Cheese
Cheese is lower in Sugar (difference - 0.23g)
Which food is richer in minerals?
Cheese
Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheese
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. 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.