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  6. Colby cheese vs. Egg white

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

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A recap on differences between Colby cheese and Egg white

  • Colby cheese has more Calcium, Phosphorus, Vitamin B12, Vitamin A, Zinc, and Iron, however, Egg white is higher in Selenium.
  • Colby cheese covers your daily Saturated Fat needs 101% more than Egg white.
  • Egg white has less Saturated Fat.

Food varieties used in this article are Cheese, colby and Egg, white, raw, fresh.

Infographic

Colby 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% 206% 11% 29% 14% 84% 196% 79% 1.6% 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 +136.4%
Contains more CalciumCalcium +9685.7%
Contains more IronIron +850%
Contains more CopperCopper +82.6%
Contains more ZincZinc +10133.3%
Contains more PhosphorusPhosphorus +2946.7%
Contains more PotassiumPotassium +28.3%
Contains less SodiumSodium -72.5%
Contains more SeleniumSelenium +37.9%
~equal in Manganese ~0.011mg

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% 60% 5.6% 18% 3.8% 87% 1.7% 13% 18% 104% 6.8% 14% 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 +275%
Contains more Vitamin B6Vitamin B6 +1480%
Contains more Vitamin B12Vitamin B12 +822.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +350%
Contains more CholineCholine +1300%
Contains more Vitamin B2Vitamin B2 +17.1%
Contains more Vitamin B3Vitamin B3 +12.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.19mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 32% 3% 38% 3%
Protein: 23.76 g
Fats: 32.11 g
Carbs: 2.57 g
Water: 38.2 g
Other: 3.36 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 +118%
Contains more FatsFats +18788.2%
Contains more CarbsCarbs +252.1%
Contains more OtherOther +433.3%
Contains more WaterWater +129.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Colby cheese Egg white
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Colby cheese Egg white Opinion
Calories 394kcal 52kcal Colby cheese
Protein 23.76g 10.9g Colby cheese
Fats 32.11g 0.17g Colby cheese
Net carbs 2.57g 0.73g Colby cheese
Carbs 2.57g 0.73g Colby cheese
Cholesterol 95mg 0mg Egg white
Vitamin D 24IU 0IU Colby cheese
Magnesium 26mg 11mg Colby cheese
Calcium 685mg 7mg Colby cheese
Potassium 127mg 163mg Egg white
Iron 0.76mg 0.08mg Colby cheese
Sugar 0.52g 0.71g Colby cheese
Copper 0.042mg 0.023mg Colby cheese
Zinc 3.07mg 0.03mg Colby cheese
Phosphorus 457mg 15mg Colby cheese
Sodium 604mg 166mg Egg white
Vitamin A 994IU 0IU Colby cheese
Vitamin A 264µg 0µg Colby cheese
Vitamin E 0.28mg 0mg Colby cheese
Vitamin D 0.6µg 0µg Colby cheese
Manganese 0.012mg 0.011mg Colby cheese
Selenium 14.5µg 20µg Egg white
Vitamin B1 0.015mg 0.004mg Colby cheese
Vitamin B2 0.375mg 0.439mg Egg white
Vitamin B3 0.093mg 0.105mg Egg white
Vitamin B5 0.21mg 0.19mg Colby cheese
Vitamin B6 0.079mg 0.005mg Colby cheese
Vitamin B12 0.83µg 0.09µg Colby cheese
Vitamin K 2.7µg 0µg Colby cheese
Folate 18µg 4µg Colby cheese
Choline 15.4mg 1.1mg Colby cheese
Saturated Fat 20.218g 0g Egg white
Monounsaturated Fat 9.28g 0g Colby cheese
Polyunsaturated fat 0.953g 0g Colby cheese
Tryptophan 0.305mg 0.125mg Colby cheese
Threonine 0.845mg 0.449mg Colby cheese
Isoleucine 1.475mg 0.661mg Colby cheese
Leucine 2.275mg 1.016mg Colby cheese
Lysine 1.978mg 0.806mg Colby cheese
Methionine 0.622mg 0.399mg Colby cheese
Phenylalanine 1.251mg 0.686mg Colby cheese
Valine 1.586mg 0.809mg Colby cheese
Histidine 0.834mg 0.29mg Colby cheese
Fructose 0.07g Egg white

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Colby 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
26%
Colby cheese
10%
Egg white
Minerals Daily Need Coverage Score
72%
Colby cheese
17%
Egg white

Comparison summary

Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 438mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 20.218g)
Which food is lower in Sugar?
Colby cheese
Colby cheese is lower in Sugar (difference - 0.19g)
Which food is lower in glycemic index?
Colby cheese
Colby cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
Colby cheese
Colby cheese is cheaper (difference - $1)
Which food is richer in minerals?
Colby cheese
Colby cheese is relatively richer in minerals
Which food is richer in vitamins?
Colby cheese
Colby 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. Colby cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173416/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.