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Egg vs. Colby cheese — In-Depth Nutrition Comparison

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Significant differences between eggs and colby cheese

  • Eggs have more copper, choline, selenium, and vitamin B5; however, colby cheese is richer in calcium, phosphorus, and zinc.
  • Eggs cover your daily copper needs 218% more than colby cheese.
  • Colby cheese has 19 times less choline than eggs. Eggs have 293.8mg of choline, while colby cheese has 15.4mg.
  • Colby cheese contains less cholesterol.

Specific food types used in this comparison are Egg, whole, cooked, hard-boiled and Cheese, colby.

Infographic

Egg vs Colby 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
5
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% 206% 11% 29% 14% 84% 196% 79% 1.6% 79%
Contains more IronIron +56.6%
Contains more CopperCopper +4661.9%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +116.7%
Contains more SeleniumSelenium +112.4%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +1270%
Contains more ZincZinc +192.4%
Contains more PhosphorusPhosphorus +165.7%
~equal in Potassium ~127mg

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
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% 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 0% 88% 5.6% 9% 3.8% 87% 1.7% 13% 18% 104% 6.8% 14% 8.4%
Contains more Vitamin EVitamin E +267.9%
Contains more Vitamin DVitamin D +266.7%
Contains more Vitamin B1Vitamin B1 +340%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more Vitamin B5Vitamin B5 +565.7%
Contains more Vitamin B6Vitamin B6 +53.2%
Contains more Vitamin B12Vitamin B12 +33.7%
Contains more FolateFolate +144.4%
Contains more CholineCholine +1807.8%
Contains more Vitamin AVitamin A +77.2%
Contains more Vitamin B3Vitamin B3 +45.3%
Contains more Vitamin KVitamin K +800%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg Colby cheese DV% diff.
Copper 2mg 0.042mg 218%
Cholesterol 373mg 95mg 93%
Saturated fat 3.267g 20.218g 77%
Calcium 50mg 685mg 64%
Choline 293.8mg 15.4mg 51%
Phosphorus 172mg 457mg 41%
Fats 10.61g 32.11g 33%
Selenium 30.8µg 14.5µg 30%
Vitamin B5 1.398mg 0.21mg 24%
Protein 12.58g 23.76g 22%
Sodium 124mg 604mg 21%
Zinc 1.05mg 3.07mg 18%
Vitamin A 149µg 264µg 13%
Monounsaturated fat 4.077g 9.28g 13%
Calories 155kcal 394kcal 12%
Vitamin B12 1.11µg 0.83µg 12%
Vitamin B2 0.513mg 0.375mg 11%
Vitamin D 87IU 24IU 8%
Vitamin D 2.2µg 0.6µg 8%
Folate 44µg 18µg 7%
Vitamin E 1.03mg 0.28mg 5%
Iron 1.19mg 0.76mg 5%
Vitamin B1 0.066mg 0.015mg 4%
Magnesium 10mg 26mg 4%
Polyunsaturated fat 1.414g 0.953g 3%
Vitamin B6 0.121mg 0.079mg 3%
Vitamin K 0.3µg 2.7µg 2%
Manganese 0.026mg 0.012mg 1%
Net carbs 1.12g 2.57g N/A
Carbs 1.12g 2.57g 0%
Potassium 126mg 127mg 0%
Sugar 1.12g 0.52g N/A
Vitamin B3 0.064mg 0.093mg 0%
Tryptophan 0.153mg 0.305mg 0%
Threonine 0.604mg 0.845mg 0%
Isoleucine 0.686mg 1.475mg 0%
Leucine 1.075mg 2.275mg 0%
Lysine 0.904mg 1.978mg 0%
Methionine 0.392mg 0.622mg 0%
Phenylalanine 0.668mg 1.251mg 0%
Valine 0.767mg 1.586mg 0%
Histidine 0.298mg 0.834mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

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
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
Contains more WaterWater +95.3%
Contains more ProteinProtein +88.9%
Contains more FatsFats +202.6%
Contains more CarbsCarbs +129.5%
Contains more OtherOther +214%

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
66% 30% 3%
Saturated fat: Sat. Fat 20.218 g
Monounsaturated fat: Mono. Fat 9.28 g
Polyunsaturated fat: Poly. Fat 0.953 g
Contains less Sat. FatSaturated fat -83.8%
Contains more Poly. FatPolyunsaturated fat +48.4%
Contains more Mono. FatMonounsaturated fat +127.6%

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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. Colby cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173416/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.