Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Egg white
  5. Compare
  6. Egg white vs. American cheese

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

Compare

What are the differences between Egg white and American cheese?

  • Egg white is higher in Vitamin B2, yet American cheese is higher in Calcium, Phosphorus, Vitamin B12, Vitamin A, Zinc, and Iron.
  • American cheese's daily need coverage for Calcium is 104% more.
  • Egg white has 2 times more Vitamin B2 than American cheese. While Egg white has 0.439mg of Vitamin B2, American cheese has only 0.234mg.
  • The amount of Sodium in Egg white is lower.

We used Egg, white, raw, fresh and Cheese, pasteurized process, American, without added vitamin D types in this article.

Infographic

Egg white 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.
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%
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 PotassiumPotassium +23.5%
Contains less SodiumSodium -90.1%
Contains more MagnesiumMagnesium +136.4%
Contains more CalciumCalcium +14828.6%
Contains more IronIron +687.5%
Contains more CopperCopper +100%
Contains more ZincZinc +8200%
Contains more PhosphorusPhosphorus +4173.3%
Contains more ManganeseManganese +272.7%
~equal in Selenium ~20.2µg

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% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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 B2Vitamin B2 +87.6%
Contains more Vitamin B3Vitamin B3 +38.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B5Vitamin B5 +112.1%
Contains more Vitamin B6Vitamin B6 +980%
Contains more Vitamin B12Vitamin B12 +1566.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +3190.9%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 +121.1%
Contains more ProteinProtein +66.3%
Contains more FatsFats +18600%
Contains more CarbsCarbs +406.8%
Contains more OtherOther +974.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more LactoseLactose +2971.4%
Contains more GalactoseGalactose +57.1%
~equal in Starch ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg white American cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Egg white American cheese Opinion
Calories 52kcal 371kcal American cheese
Protein 10.9g 18.13g American cheese
Fats 0.17g 31.79g American cheese
Net carbs 0.73g 3.7g American cheese
Carbs 0.73g 3.7g American cheese
Cholesterol 0mg 100mg Egg white
Vitamin D 0IU 23IU American cheese
Magnesium 11mg 26mg American cheese
Calcium 7mg 1045mg American cheese
Potassium 163mg 132mg Egg white
Iron 0.08mg 0.63mg American cheese
Sugar 0.71g 2.26g Egg white
Copper 0.023mg 0.046mg American cheese
Zinc 0.03mg 2.49mg American cheese
Phosphorus 15mg 641mg American cheese
Sodium 166mg 1671mg Egg white
Vitamin A 0IU 945IU American cheese
Vitamin A 0µg 250µg American cheese
Vitamin E 0mg 0.8mg American cheese
Vitamin D 0µg 0.6µg American cheese
Manganese 0.011mg 0.041mg American cheese
Selenium 20µg 20.2µg American cheese
Vitamin B1 0.004mg 0.015mg American cheese
Vitamin B2 0.439mg 0.234mg Egg white
Vitamin B3 0.105mg 0.076mg Egg white
Vitamin B5 0.19mg 0.403mg American cheese
Vitamin B6 0.005mg 0.054mg American cheese
Vitamin B12 0.09µg 1.5µg American cheese
Vitamin K 0µg 2.6µg American cheese
Folate 4µg 8µg American cheese
Trans Fat 1.144g Egg white
Choline 1.1mg 36.2mg American cheese
Saturated Fat 0g 18.057g Egg white
Monounsaturated Fat 0g 8.236g American cheese
Polyunsaturated fat 0g 1.286g American cheese
Tryptophan 0.125mg 0.232mg American cheese
Threonine 0.449mg 0.772mg American cheese
Isoleucine 0.661mg 0.938mg American cheese
Leucine 1.016mg 1.716mg American cheese
Lysine 0.806mg 1.516mg American cheese
Methionine 0.399mg 0.475mg American cheese
Phenylalanine 0.686mg 0.939mg American cheese
Valine 0.809mg 1.187mg American cheese
Histidine 0.29mg 0.546mg American cheese
Fructose 0.07g 0g Egg white
Omega-3 - EPA 0g 0.012g American cheese
Omega-3 - DHA 0g 0.006g American cheese
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 white American cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Egg white
Egg white vs Yolk
Yolk
Egg white
Egg white vs Egg
Egg
Egg white
Egg white vs Omelette
Omelette
American cheese
American cheese vs Swiss cheese
Swiss cheese
American cheese
American cheese vs Roquefort
Roquefort
American cheese
American cheese vs Romano cheese
Romano cheese

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
10%
Egg white
31%
American cheese
Minerals Daily Need Coverage Score
17%
Egg white
106%
American cheese

Comparison summary

Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 1505mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 18.057g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 27)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1.4)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals
Which food is richer in vitamins?
American cheese
American 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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.