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  6. Egg white vs. Muenster cheese

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

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The main differences between Egg white and Muenster cheese

  • Egg white has more Selenium, and Vitamin B2, however, Muenster cheese has more Calcium, Phosphorus, Vitamin B12, Vitamin A, and Zinc.
  • Daily need coverage for Saturated Fat from Muenster cheese is 96% higher.
  • Egg white is lower in Sodium.

Food types used in this article are Egg, white, raw, fresh and Cheese, muenster.

Infographic

Egg white vs Muenster 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% 215% 12% 15% 10% 77% 201% 82% 1% 79%
Contains more PotassiumPotassium +21.6%
Contains less SodiumSodium -73.6%
Contains more ManganeseManganese +37.5%
Contains more SeleniumSelenium +37.9%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +10142.9%
Contains more IronIron +412.5%
Contains more CopperCopper +34.8%
Contains more ZincZinc +9266.7%
Contains more PhosphorusPhosphorus +3020%

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% 61% 5.2% 18% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 8.4%
Contains more Vitamin B2Vitamin B2 +37.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +225%
Contains more Vitamin B6Vitamin B6 +1020%
Contains more Vitamin B12Vitamin B12 +1533.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +1300%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~0.103mg
~equal in Vitamin B5 ~0.19mg

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
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 g
Contains more WaterWater +109.6%
Contains more ProteinProtein +114.8%
Contains more FatsFats +17570.6%
Contains more CarbsCarbs +53.4%
Contains more OtherOther +481%

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 Muenster cheese
Rich in minerals ok
Rich in vitamins ok
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

All nutrients comparison - raw data values

Nutrient Egg white Muenster cheese Opinion
Calories 52kcal 368kcal Muenster cheese
Protein 10.9g 23.41g Muenster cheese
Fats 0.17g 30.04g Muenster cheese
Net carbs 0.73g 1.12g Muenster cheese
Carbs 0.73g 1.12g Muenster cheese
Cholesterol 0mg 96mg Egg white
Vitamin D 0IU 22IU Muenster cheese
Magnesium 11mg 27mg Muenster cheese
Calcium 7mg 717mg Muenster cheese
Potassium 163mg 134mg Egg white
Iron 0.08mg 0.41mg Muenster cheese
Sugar 0.71g 1.12g Egg white
Copper 0.023mg 0.031mg Muenster cheese
Zinc 0.03mg 2.81mg Muenster cheese
Phosphorus 15mg 468mg Muenster cheese
Sodium 166mg 628mg Egg white
Vitamin A 0IU 1012IU Muenster cheese
Vitamin A 0µg 298µg Muenster cheese
Vitamin E 0mg 0.26mg Muenster cheese
Vitamin D 0µg 0.6µg Muenster cheese
Manganese 0.011mg 0.008mg Egg white
Selenium 20µg 14.5µg Egg white
Vitamin B1 0.004mg 0.013mg Muenster cheese
Vitamin B2 0.439mg 0.32mg Egg white
Vitamin B3 0.105mg 0.103mg Egg white
Vitamin B5 0.19mg 0.19mg
Vitamin B6 0.005mg 0.056mg Muenster cheese
Vitamin B12 0.09µg 1.47µg Muenster cheese
Vitamin K 0µg 2.5µg Muenster cheese
Folate 4µg 12µg Muenster cheese
Choline 1.1mg 15.4mg Muenster cheese
Saturated Fat 0g 19.113g Egg white
Monounsaturated Fat 0g 8.711g Muenster cheese
Polyunsaturated fat 0g 0.661g Muenster cheese
Tryptophan 0.125mg 0.327mg Muenster cheese
Threonine 0.449mg 0.888mg Muenster cheese
Isoleucine 0.661mg 1.145mg Muenster cheese
Leucine 1.016mg 2.26mg Muenster cheese
Lysine 0.806mg 2.139mg Muenster cheese
Methionine 0.399mg 0.569mg Muenster cheese
Phenylalanine 0.686mg 1.24mg Muenster cheese
Valine 0.809mg 1.482mg Muenster cheese
Histidine 0.29mg 0.829mg Muenster cheese
Fructose 0.07g Egg white

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Muenster 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
30%
Muenster cheese
Minerals Daily Need Coverage Score
17%
Egg white
71%
Muenster cheese

Comparison summary

Which food is richer in minerals?
Muenster cheese
Muenster cheese is relatively richer in minerals
Which food is richer in vitamins?
Muenster cheese
Muenster cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 96mg)
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 462mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 19.113g)
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)

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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.