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  6. Egg white vs. Cheese

Egg white vs. Cheese — In-Depth Nutrition Comparison

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Summary of differences between Egg white and Cheese

  • Egg white has less Calcium, Phosphorus, Vitamin B12, Vitamin A, Zinc, Selenium, and Folate than Cheese.
  • Cheese covers your daily need of Saturated Fat 94% more than Egg white.
  • Egg white has less Sodium.

These are the specific foods used in this comparison Egg, white, raw, fresh and Cheese, cheddar.

Infographic

Egg white vs 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%
Cheese
Cheese
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +114.5%
Contains less SodiumSodium -74.6%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +10042.9%
Contains more IronIron +75%
Contains more CopperCopper +30.4%
Contains more ZincZinc +12033.3%
Contains more PhosphorusPhosphorus +2933.3%
Contains more ManganeseManganese +145.5%
Contains more SeleniumSelenium +42.5%

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%
Cheese
Cheese
10
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin B3Vitamin B3 +78%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +625%
Contains more Vitamin B5Vitamin B5 +115.8%
Contains more Vitamin B6Vitamin B6 +1220%
Contains more Vitamin B12Vitamin B12 +1122.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +575%
Contains more CholineCholine +1400%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.428mg

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
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more WaterWater +136.5%
Contains more ProteinProtein +109.8%
Contains more FatsFats +19494.1%
Contains more CarbsCarbs +323.3%
Contains more OtherOther +488.9%

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
Cheese
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +30.8%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more LactoseLactose +71.4%
Contains more GalactoseGalactose +42.9%
~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 Cheese
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Egg white Cheese Opinion
Calories 52kcal 404kcal Cheese
Protein 10.9g 22.87g Cheese
Fats 0.17g 33.31g Cheese
Net carbs 0.73g 3.09g Cheese
Carbs 0.73g 3.09g Cheese
Cholesterol 0mg 99mg Egg white
Vitamin D 0IU 24IU Cheese
Magnesium 11mg 27mg Cheese
Calcium 7mg 710mg Cheese
Potassium 163mg 76mg Egg white
Iron 0.08mg 0.14mg Cheese
Sugar 0.71g 0.48g Cheese
Copper 0.023mg 0.03mg Cheese
Zinc 0.03mg 3.64mg Cheese
Phosphorus 15mg 455mg Cheese
Sodium 166mg 653mg Egg white
Vitamin A 0IU 1242IU Cheese
Vitamin A 0µg 330µg Cheese
Vitamin E 0mg 0.71mg Cheese
Vitamin D 0µg 0.6µg Cheese
Manganese 0.011mg 0.027mg Cheese
Selenium 20µg 28.5µg Cheese
Vitamin B1 0.004mg 0.029mg Cheese
Vitamin B2 0.439mg 0.428mg Egg white
Vitamin B3 0.105mg 0.059mg Egg white
Vitamin B5 0.19mg 0.41mg Cheese
Vitamin B6 0.005mg 0.066mg Cheese
Vitamin B12 0.09µg 1.1µg Cheese
Vitamin K 0µg 2.4µg Cheese
Folate 4µg 27µg Cheese
Trans Fat 0.917g Egg white
Choline 1.1mg 16.5mg Cheese
Saturated Fat 0g 18.867g Egg white
Monounsaturated Fat 0g 9.246g Cheese
Polyunsaturated fat 0g 1.421g Cheese
Tryptophan 0.125mg 0.547mg Cheese
Threonine 0.449mg 1.044mg Cheese
Isoleucine 0.661mg 1.206mg Cheese
Leucine 1.016mg 1.939mg Cheese
Lysine 0.806mg 1.025mg Cheese
Methionine 0.399mg 0.547mg Cheese
Phenylalanine 0.686mg 1.074mg Cheese
Valine 0.809mg 1.404mg Cheese
Histidine 0.29mg 0.547mg Cheese
Fructose 0.07g 0g Egg white
Omega-3 - EPA 0g 0.01g Cheese
Omega-3 - DHA 0g 0.001g Cheese
Omega-3 - DPA 0g 0.017g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
10%
Egg white
33%
Cheese
Minerals Daily Need Coverage Score
17%
Egg white
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 487mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 18.867g)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 0.23g)
Which food is richer in minerals?
Cheese
Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.