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

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How are Egg white and Blue cheese different?

  • Blue cheese is higher than Egg white in Phosphorus, Calcium, Vitamin B12, Vitamin B5, Zinc, Vitamin A, and Vitamin B6.
  • Blue cheese covers your daily need of Saturated Fat 93% more than Egg white.

Egg, white, raw, fresh and Cheese, blue types were used in this article.

Infographic

Egg white vs Blue 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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Contains less SodiumSodium -85.5%
Contains more ManganeseManganese +22.2%
Contains more SeleniumSelenium +37.9%
Contains more MagnesiumMagnesium +109.1%
Contains more CalciumCalcium +7442.9%
Contains more PotassiumPotassium +57.1%
Contains more IronIron +287.5%
Contains more CopperCopper +73.9%
Contains more ZincZinc +8766.7%
Contains more PhosphorusPhosphorus +2480%

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% 43% 5% 15% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Contains more Vitamin B2Vitamin B2 +14.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +625%
Contains more Vitamin B3Vitamin B3 +867.6%
Contains more Vitamin B5Vitamin B5 +810%
Contains more Vitamin B6Vitamin B6 +3220%
Contains more Vitamin B12Vitamin B12 +1255.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more CholineCholine +1300%
~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
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Contains more WaterWater +106.5%
Contains more ProteinProtein +96.3%
Contains more FatsFats +16805.9%
Contains more CarbsCarbs +220.5%
Contains more OtherOther +711.1%

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 Blue cheese
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Egg white Blue cheese Opinion
Calories 52kcal 353kcal Blue cheese
Protein 10.9g 21.4g Blue cheese
Fats 0.17g 28.74g Blue cheese
Net carbs 0.73g 2.34g Blue cheese
Carbs 0.73g 2.34g Blue cheese
Cholesterol 0mg 75mg Egg white
Vitamin D 0IU 21IU Blue cheese
Magnesium 11mg 23mg Blue cheese
Calcium 7mg 528mg Blue cheese
Potassium 163mg 256mg Blue cheese
Iron 0.08mg 0.31mg Blue cheese
Sugar 0.71g 0.5g Blue cheese
Copper 0.023mg 0.04mg Blue cheese
Zinc 0.03mg 2.66mg Blue cheese
Phosphorus 15mg 387mg Blue cheese
Sodium 166mg 1146mg Egg white
Vitamin A 0IU 721IU Blue cheese
Vitamin A 0µg 198µg Blue cheese
Vitamin E 0mg 0.25mg Blue cheese
Vitamin D 0µg 0.5µg Blue cheese
Manganese 0.011mg 0.009mg Egg white
Selenium 20µg 14.5µg Egg white
Vitamin B1 0.004mg 0.029mg Blue cheese
Vitamin B2 0.439mg 0.382mg Egg white
Vitamin B3 0.105mg 1.016mg Blue cheese
Vitamin B5 0.19mg 1.729mg Blue cheese
Vitamin B6 0.005mg 0.166mg Blue cheese
Vitamin B12 0.09µg 1.22µg Blue cheese
Vitamin K 0µg 2.4µg Blue cheese
Folate 4µg 36µg Blue cheese
Choline 1.1mg 15.4mg Blue cheese
Saturated Fat 0g 18.669g Egg white
Monounsaturated Fat 0g 7.778g Blue cheese
Polyunsaturated fat 0g 0.8g Blue cheese
Tryptophan 0.125mg 0.312mg Blue cheese
Threonine 0.449mg 0.785mg Blue cheese
Isoleucine 0.661mg 1.124mg Blue cheese
Leucine 1.016mg 1.919mg Blue cheese
Lysine 0.806mg 1.852mg Blue cheese
Methionine 0.399mg 0.584mg Blue cheese
Phenylalanine 0.686mg 1.087mg Blue cheese
Valine 0.809mg 1.556mg Blue cheese
Histidine 0.29mg 0.758mg Blue cheese
Fructose 0.07g Egg white

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Blue cheese
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
10%
Egg white
40%
Blue cheese
Minerals Daily Need Coverage Score
17%
Egg white
69%
Blue cheese

Comparison summary

Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 980mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 18.669g)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1.8)
Which food is lower in Sugar?
Blue cheese
Blue cheese is lower in Sugar (difference - 0.21g)
Which food is lower in glycemic index?
Blue cheese
Blue cheese is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Blue cheese
Blue cheese is relatively richer in minerals
Which food is richer in vitamins?
Blue cheese
Blue 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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.