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Egg vs. Cheese sandwich — In-Depth Nutrition Comparison

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Important differences between eggs and cheese sandwich

  • Eggs have more copper, vitamin B12, and vitamin B5; however, cheese sandwich has more manganese, phosphorus, vitamin B1, vitamin B3, and iron.
  • Eggs' daily need coverage for copper is 204% more.
  • Eggs have 53 times more cholesterol than cheese sandwich. Eggs have 373mg of cholesterol, while cheese sandwich has 7mg.
  • Cheese sandwich has a higher glycemic index than eggs.

The food varieties used in the comparison are Egg, whole, cooked, hard-boiled and Crackers, wheat, sandwich, with cheese filling.

Infographic

Egg vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more CopperCopper +1150%
Contains more ZincZinc +20.7%
Contains less SodiumSodium -85.2%
Contains more SeleniumSelenium +26.7%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +308%
Contains more PotassiumPotassium +142.9%
Contains more IronIron +120.2%
Contains more PhosphorusPhosphorus +122.1%
Contains more ManganeseManganese +4065.4%

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% 50% 21% 33% 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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin AVitamin A +609.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +20.1%
Contains more Vitamin B5Vitamin B5 +124.8%
Contains more Vitamin B12Vitamin B12 +825%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +442.4%
Contains more Vitamin B3Vitamin B3 +4876.6%
Contains more Vitamin B6Vitamin B6 +115.7%
Contains more FolateFolate +45.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more ProteinProtein +28.4%
Contains more WaterWater +2231.9%
Contains more FatsFats +135.6%
Contains more CarbsCarbs +5096.4%
Contains more OtherOther +255.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -20.9%
Contains more Mono. FatMonounsaturated fat +153.9%
Contains more Poly. FatPolyunsaturated fat +548.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Cheese sandwich DV% diff.
Copper 2mg 0.16mg 204%
Cholesterol 373mg 7mg 122%
Choline 293.8mg 53%
Polyunsaturated fat 1.414g 9.166g 52%
Manganese 0.026mg 1.083mg 46%
Vitamin B12 1.11µg 0.12µg 41%
Sodium 124mg 839mg 31%
Phosphorus 172mg 382mg 30%
Vitamin B1 0.066mg 0.358mg 24%
Fats 10.61g 25g 22%
Vitamin B3 0.064mg 3.185mg 20%
Carbs 1.12g 58.2g 19%
Iron 1.19mg 2.62mg 18%
Calories 155kcal 497kcal 17%
Vitamin B5 1.398mg 0.622mg 16%
Monounsaturated fat 4.077g 10.351g 16%
Calcium 50mg 204mg 15%
Vitamin A 149µg 21µg 14%
Fiber 0g 3.1g 12%
Selenium 30.8µg 24.3µg 12%
Vitamin B6 0.121mg 0.261mg 11%
Vitamin D 87IU 11%
Vitamin D 2.2µg 11%
Magnesium 10mg 54mg 10%
Vitamin E 1.03mg 7%
Vitamin B2 0.513mg 0.427mg 7%
Protein 12.58g 9.8g 6%
Folate 44µg 64µg 5%
Potassium 126mg 306mg 5%
Saturated fat 3.267g 4.129g 4%
Zinc 1.05mg 0.87mg 2%
Vitamin C 0mg 1.5mg 2%
Net carbs 1.12g 55.1g N/A
Sugar 1.12g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.153mg 0.13mg 0%
Threonine 0.604mg 0.298mg 0%
Isoleucine 0.686mg 0.383mg 0%
Leucine 1.075mg 0.698mg 0%
Lysine 0.904mg 0.344mg 0%
Methionine 0.392mg 0.167mg 0%
Phenylalanine 0.668mg 0.472mg 0%
Valine 0.767mg 0.438mg 0%
Histidine 0.298mg 0.219mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Cheese sandwich
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
53%
Egg
32%
Cheese sandwich
Minerals Daily Need Coverage Score
103%
Egg
85%
Cheese sandwich

Comparison summary

Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 715mg)
Which food is lower in Saturated fat?
Egg
Egg is lower in Saturated fat (difference - 0.862g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 54)
Which food is lower in Cholesterol?
Cheese sandwich
Cheese sandwich is lower in Cholesterol (difference - 366mg)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 1.12g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $1)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.