Egg white vs. Colby cheese — In-Depth Nutrition Comparison
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A recap on differences between egg whites and colby cheese
- Egg whites have more selenium; however, colby cheese is higher in calcium, phosphorus, vitamin B12, zinc, vitamin A, and iron.
- Colby cheese covers your daily saturated fat needs 101% more than egg whites.
- Egg whites have less sodium.
Food varieties used in this article are Egg, white, raw, fresh and Cheese, colby.
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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.
| Contains more PotassiumPotassium | +28.3% |
| Contains less SodiumSodium | -72.5% |
| Contains more SeleniumSelenium | +37.9% |
| Contains more MagnesiumMagnesium | +136.4% |
| Contains more CalciumCalcium | +9685.7% |
| Contains more IronIron | +850% |
| Contains more CopperCopper | +82.6% |
| Contains more ZincZinc | +10133.3% |
| Contains more PhosphorusPhosphorus | +2946.7% |
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.
| Contains more Vitamin B2Vitamin B2 | +17.1% |
| Contains more Vitamin B3Vitamin B3 | +12.9% |
| 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 | +10.5% |
| Contains more Vitamin B6Vitamin B6 | +1480% |
| Contains more Vitamin B12Vitamin B12 | +822.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +350% |
| Contains more CholineCholine | +1300% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
Protein:
23.76 g
Fats:
32.11 g
Carbs:
2.57 g
Water:
38.2 g
Other:
3.36 g
| Contains more WaterWater | +129.2% |
| Contains more ProteinProtein | +118% |
| Contains more FatsFats | +18788.2% |
| Contains more CarbsCarbs | +252.1% |
| Contains more OtherOther | +433.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 0g | 20.218g | 92% |
| Calcium | 7mg | 685mg | 68% |
| Phosphorus | 15mg | 457mg | 63% |
| Fats | 0.17g | 32.11g | 49% |
| Cholesterol | 0mg | 95mg | 32% |
| Vitamin B12 | 0.09µg | 0.83µg | 31% |
| Vitamin A | 0µg | 264µg | 29% |
| Zinc | 0.03mg | 3.07mg | 28% |
| Protein | 10.9g | 23.76g | 26% |
| Monounsaturated fat | 0g | 9.28g | 23% |
| Sodium | 166mg | 604mg | 19% |
| Calories | 52kcal | 394kcal | 17% |
| Selenium | 20µg | 14.5µg | 10% |
| Iron | 0.08mg | 0.76mg | 9% |
| Vitamin B6 | 0.005mg | 0.079mg | 6% |
| Polyunsaturated fat | 0g | 0.953g | 6% |
| Vitamin B2 | 0.439mg | 0.375mg | 5% |
| Magnesium | 11mg | 26mg | 4% |
| Folate | 4µg | 18µg | 4% |
| Choline | 1.1mg | 15.4mg | 3% |
| Vitamin D | 0IU | 24IU | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin E | 0mg | 0.28mg | 2% |
| Vitamin K | 0µg | 2.7µg | 2% |
| Copper | 0.023mg | 0.042mg | 2% |
| Vitamin B1 | 0.004mg | 0.015mg | 1% |
| Potassium | 163mg | 127mg | 1% |
| Carbs | 0.73g | 2.57g | 1% |
| Net carbs | 0.73g | 2.57g | N/A |
| Sugar | 0.71g | 0.52g | N/A |
| Manganese | 0.011mg | 0.012mg | 0% |
| Vitamin B3 | 0.105mg | 0.093mg | 0% |
| Vitamin B5 | 0.19mg | 0.21mg | 0% |
| Tryptophan | 0.125mg | 0.305mg | 0% |
| Threonine | 0.449mg | 0.845mg | 0% |
| Isoleucine | 0.661mg | 1.475mg | 0% |
| Leucine | 1.016mg | 2.275mg | 0% |
| Lysine | 0.806mg | 1.978mg | 0% |
| Methionine | 0.399mg | 0.622mg | 0% |
| Phenylalanine | 0.686mg | 1.251mg | 0% |
| Valine | 0.809mg | 1.586mg | 0% |
| Histidine | 0.29mg | 0.834mg | 0% |
| Fructose | 0.07g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
28%
Minerals Daily Need Coverage Score
17%
72%
Comparison summary
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Egg white contains less Sodium (difference - 438mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 20.218g)
Which food is lower in Sugar?
Colby cheese is lower in Sugar (difference - 0.19g)
Which food is lower in glycemic index?
Colby cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
Colby cheese is cheaper (difference - $1)
Which food is richer in minerals?
Colby cheese is relatively richer in minerals
Which food is richer in vitamins?
Colby cheese is relatively richer in vitamins