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  6. Egg vs. American cheese

Egg vs. American cheese — In-Depth Nutrition Comparison

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Important differences between Egg and American cheese

  • Egg has more Copper, Choline, Vitamin B2, Vitamin B5, and Selenium, however, American cheese has more Calcium, and Phosphorus.
  • Egg's daily need coverage for Copper is 217% more.
  • Egg has 8 times more Choline than American cheese. Egg has 293.8mg of Choline, while American cheese has 36.2mg.
  • American cheese is lower in Cholesterol.

The food varieties used in the comparison are Egg, whole, cooked, hard-boiled and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Egg vs American cheese 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.
Egg
Egg
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more IronIron +88.9%
Contains more CopperCopper +4247.8%
Contains less SodiumSodium -92.6%
Contains more SeleniumSelenium +52.5%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +1990%
Contains more ZincZinc +137.1%
Contains more PhosphorusPhosphorus +272.7%
Contains more ManganeseManganese +57.7%
~equal in Potassium ~132mg

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.
Egg
Egg
8
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% 31% 21% 66% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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% 57% 16% 18% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin EVitamin E +28.8%
Contains more Vitamin DVitamin D +266.7%
Contains more Vitamin B1Vitamin B1 +340%
Contains more Vitamin B2Vitamin B2 +119.2%
Contains more Vitamin B5Vitamin B5 +246.9%
Contains more Vitamin B6Vitamin B6 +124.1%
Contains more FolateFolate +450%
Contains more CholineCholine +711.6%
Contains more Vitamin AVitamin A +81.7%
Contains more Vitamin B3Vitamin B3 +18.8%
Contains more Vitamin B12Vitamin B12 +35.1%
Contains more Vitamin KVitamin K +766.7%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more WaterWater +88.4%
Contains more ProteinProtein +44.1%
Contains more FatsFats +199.6%
Contains more CarbsCarbs +230.4%
Contains more OtherOther +532.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated Fat: Sat. Fat 3.267 g
Monounsaturated Fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
65% 30% 5%
Saturated Fat: Sat. Fat 18.057 g
Monounsaturated Fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated Fat -81.9%
Contains more Mono. FatMonounsaturated Fat +102%
~equal in Polyunsaturated fat ~1.286g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg American cheese Opinion
Calories 155kcal 371kcal American cheese
Protein 12.58g 18.13g American cheese
Fats 10.61g 31.79g American cheese
Net carbs 1.12g 3.7g American cheese
Carbs 1.12g 3.7g American cheese
Cholesterol 373mg 100mg American cheese
Vitamin D 87IU 23IU Egg
Magnesium 10mg 26mg American cheese
Calcium 50mg 1045mg American cheese
Potassium 126mg 132mg American cheese
Iron 1.19mg 0.63mg Egg
Sugar 1.12g 2.26g Egg
Copper 2mg 0.046mg Egg
Zinc 1.05mg 2.49mg American cheese
Phosphorus 172mg 641mg American cheese
Sodium 124mg 1671mg Egg
Vitamin A 520IU 945IU American cheese
Vitamin A 149µg 250µg American cheese
Vitamin E 1.03mg 0.8mg Egg
Vitamin D 2.2µg 0.6µg Egg
Manganese 0.026mg 0.041mg American cheese
Selenium 30.8µg 20.2µg Egg
Vitamin B1 0.066mg 0.015mg Egg
Vitamin B2 0.513mg 0.234mg Egg
Vitamin B3 0.064mg 0.076mg American cheese
Vitamin B5 1.398mg 0.403mg Egg
Vitamin B6 0.121mg 0.054mg Egg
Vitamin B12 1.11µg 1.5µg American cheese
Vitamin K 0.3µg 2.6µg American cheese
Folate 44µg 8µg Egg
Trans Fat 1.144g Egg
Choline 293.8mg 36.2mg Egg
Saturated Fat 3.267g 18.057g Egg
Monounsaturated Fat 4.077g 8.236g American cheese
Polyunsaturated fat 1.414g 1.286g Egg
Tryptophan 0.153mg 0.232mg American cheese
Threonine 0.604mg 0.772mg American cheese
Isoleucine 0.686mg 0.938mg American cheese
Leucine 1.075mg 1.716mg American cheese
Lysine 0.904mg 1.516mg American cheese
Methionine 0.392mg 0.475mg American cheese
Phenylalanine 0.668mg 0.939mg American cheese
Valine 0.767mg 1.187mg American cheese
Histidine 0.298mg 0.546mg American cheese
Omega-3 - EPA 0.005g 0.012g American cheese
Omega-3 - DHA 0.038g 0.006g Egg
Omega-3 - ALA 0.137g American cheese
Omega-3 - DPA 0g 0.021g American cheese
Omega-3 - Eicosatrienoic acid 0.001g American cheese
Omega-6 - Gamma-linoleic acid 0.001g American cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.033g American cheese
Omega-6 - Eicosadienoic acid 0.009g American cheese
Omega-6 - Linoleic acid 0.79g American cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg American cheese
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
54%
Egg
31%
American cheese
Minerals Daily Need Coverage Score
103%
Egg
106%
American cheese

Comparison summary

Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 1.14g)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 1547mg)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 14.79g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 27)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1.4)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is lower in Cholesterol?
American cheese
American cheese is lower in Cholesterol (difference - 273mg)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.