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  6. Egg white vs. Colby cheese

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

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A recap on differences between Egg white and Colby cheese

  • Egg white has more Selenium, however, Colby cheese is higher in Calcium, Phosphorus, Vitamin B12, Vitamin A, Zinc, and Iron.
  • Colby cheese covers your daily Saturated Fat needs 101% more than Egg white.
  • Egg white has less Sodium.

Food varieties used in this article are Egg, white, raw, fresh and Cheese, colby.

Infographic

Egg white vs Colby 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% 206% 11% 29% 14% 84% 196% 79% 1.6% 79%
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%
~equal in Manganese ~0.012mg

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% 60% 5.6% 18% 3.8% 87% 1.7% 13% 18% 104% 6.8% 14% 8.4%
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%
~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
24% 32% 3% 38% 3%
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.
Egg white Colby cheese
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Colby cheese Opinion
Calories 52kcal 394kcal Colby cheese
Protein 10.9g 23.76g Colby cheese
Fats 0.17g 32.11g Colby cheese
Net carbs 0.73g 2.57g Colby cheese
Carbs 0.73g 2.57g Colby cheese
Cholesterol 0mg 95mg Egg white
Vitamin D 0IU 24IU Colby cheese
Magnesium 11mg 26mg Colby cheese
Calcium 7mg 685mg Colby cheese
Potassium 163mg 127mg Egg white
Iron 0.08mg 0.76mg Colby cheese
Sugar 0.71g 0.52g Colby cheese
Copper 0.023mg 0.042mg Colby cheese
Zinc 0.03mg 3.07mg Colby cheese
Phosphorus 15mg 457mg Colby cheese
Sodium 166mg 604mg Egg white
Vitamin A 0IU 994IU Colby cheese
Vitamin A 0µg 264µg Colby cheese
Vitamin E 0mg 0.28mg Colby cheese
Vitamin D 0µg 0.6µg Colby cheese
Manganese 0.011mg 0.012mg Colby cheese
Selenium 20µg 14.5µg Egg white
Vitamin B1 0.004mg 0.015mg Colby cheese
Vitamin B2 0.439mg 0.375mg Egg white
Vitamin B3 0.105mg 0.093mg Egg white
Vitamin B5 0.19mg 0.21mg Colby cheese
Vitamin B6 0.005mg 0.079mg Colby cheese
Vitamin B12 0.09µg 0.83µg Colby cheese
Vitamin K 0µg 2.7µg Colby cheese
Folate 4µg 18µg Colby cheese
Choline 1.1mg 15.4mg Colby cheese
Saturated Fat 0g 20.218g Egg white
Monounsaturated Fat 0g 9.28g Colby cheese
Polyunsaturated fat 0g 0.953g Colby cheese
Tryptophan 0.125mg 0.305mg Colby cheese
Threonine 0.449mg 0.845mg Colby cheese
Isoleucine 0.661mg 1.475mg Colby cheese
Leucine 1.016mg 2.275mg Colby cheese
Lysine 0.806mg 1.978mg Colby cheese
Methionine 0.399mg 0.622mg Colby cheese
Phenylalanine 0.686mg 1.251mg Colby cheese
Valine 0.809mg 1.586mg Colby cheese
Histidine 0.29mg 0.834mg Colby cheese
Fructose 0.07g Egg white

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Colby 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
26%
Colby cheese
Minerals Daily Need Coverage Score
17%
Egg white
72%
Colby cheese

Comparison summary

Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 438mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 20.218g)
Which food is lower in Sugar?
Colby cheese
Colby cheese is lower in Sugar (difference - 0.19g)
Which food is lower in glycemic index?
Colby cheese
Colby cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
Colby cheese
Colby cheese is cheaper (difference - $1)
Which food is richer in minerals?
Colby cheese
Colby cheese is relatively richer in minerals
Which food is richer in vitamins?
Colby cheese
Colby 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. Colby cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173416/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.