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Egg vs. Swiss cheese — In-Depth Nutrition Comparison

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How are eggs and Swiss cheese different?

  • Eggs are higher in copper and choline; however, Swiss cheese is richer in calcium, vitamin B12, phosphorus, protein, fats, and zinc.
  • Daily need coverage for copper for eggs is 217% higher.
  • Eggs contain 19 times more choline than Swiss cheese. While eggs contain 293.8mg of choline, Swiss cheese contains only 15.5mg.
  • Swiss cheese has less cholesterol.
  • Eggs have a lower glycemic index (0) than Swiss cheese (27).

Egg, whole, cooked, hard-boiled and Cheese, swiss are the varieties used in this article.

Infographic

Egg vs Swiss cheese infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +75%
Contains more IronIron +815.4%
Contains more CopperCopper +4155.3%
Contains less SodiumSodium -33.7%
Contains more MagnesiumMagnesium +230%
Contains more CalciumCalcium +1680%
Contains more ZincZinc +316.2%
Contains more PhosphorusPhosphorus +233.7%
~equal in Manganese ~0.026mg
~equal in Selenium ~30µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Egg
Egg
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 96% 12% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +71.7%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +69.9%
Contains more Vitamin B5Vitamin B5 +296%
Contains more Vitamin B6Vitamin B6 +70.4%
Contains more FolateFolate +340%
Contains more Vitamin AVitamin A +93.3%
Contains more Vitamin B12Vitamin B12 +175.7%
Contains more Vitamin KVitamin K +366.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~0.064mg

All nutrients comparison - raw data values

Nutrient Egg Swiss cheese DV% diff.
Copper 2mg 0.047mg 217%
Cholesterol 373mg 93mg 93%
Calcium 50mg 890mg 84%
Vitamin B12 1.11µg 3.06µg 81%
Saturated fat 3.267g 18.227g 68%
Phosphorus 172mg 574mg 57%
Choline 293.8mg 15.5mg 51%
Fats 10.61g 30.99g 31%
Zinc 1.05mg 4.37mg 30%
Protein 12.58g 26.96g 29%
Vitamin B5 1.398mg 0.353mg 21%
Vitamin B2 0.513mg 0.302mg 16%
Vitamin A 149µg 288µg 15%
Iron 1.19mg 0.13mg 13%
Calories 155kcal 393kcal 12%
Vitamin D* 87 IU 0 IU 11%
Vitamin D 2.2µg 0µg 11%
Monounsaturated fat 4.077g 8.046g 10%
Folate 44µg 10µg 9%
Omega-3 (ALA) 0.125g 8%
Magnesium 10mg 33mg 5%
Vitamin B1 0.066mg 0.011mg 5%
Vitamin B6 0.121mg 0.071mg 4%
Omega-6 (Linoleic acid) 0.734g 4%
Sodium 124mg 187mg 3%
Vitamin E 1.03mg 0.6mg 3%
Potassium 126mg 72mg 2%
Selenium 30.8µg 30µg 1%
Vitamin K 0.3µg 1.4µg 1%
Protein per 100 calories 8.1g 6.9g N/A
Calories per 10 g protein 123kcal 146kcal N/A
Weight per 100 calories 65g 25g N/A
Unsaturated / Saturated Fat ratio 1.7 0.52 N/A
Net carbs 1.12g 1.44g N/A
Carbs 1.12g 1.44g 0%
Sugar 1.12g 0g N/A
Manganese 0.026mg 0.026mg 0%
Vitamin B3 0.064mg 0.064mg 0%
Trans fat 0.987g N/A
Polyunsaturated fat 1.414g 1.341g 0%
Tryptophan 0.153mg 0.401mg 0%
Threonine 0.604mg 1.038mg 0%
Isoleucine 0.686mg 1.537mg 0%
Leucine 1.075mg 2.959mg 0%
Lysine 0.904mg 2.585mg 0%
Methionine 0.392mg 0.784mg 0%
Phenylalanine 0.668mg 1.662mg 0%
Valine 0.767mg 2.139mg 0%
Histidine 0.298mg 1.065mg 0%
Omega-3 (EPA) 0.005g 0g N/A
Omega-3 (DHA) 0.038g 0g N/A
Omega-3 (DPA) 0g 0.018g N/A
Omega-3 (Eicosatrienoic acid) 0.003g N/A
Omega-6 (Gamma-linolenic acid) 0.002g N/A
Omega-6 (Dihomo-gamma-linolenic acid) 0.032g N/A
Omega-6 (Eicosadienoic acid) 0.007g 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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more WaterWater +98.3%
Contains more ProteinProtein +114.3%
Contains more FatsFats +192.1%
Contains more CarbsCarbs +28.6%

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% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -82.1%
Contains more Mono. FatMonounsaturated fat +97.4%
~equal in Polyunsaturated fat ~1.341g

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.