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

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A recap on differences between Egg white and Neufchâtel cheese

  • Egg white has more Selenium, and Vitamin B2, however, Neufchâtel cheese is higher in Vitamin A RAE, Phosphorus, Calcium, Vitamin B12, and Vitamin B5.
  • Neufchâtel cheese covers your daily Saturated Fat needs 64% more than Egg white.
  • Neufchâtel cheese contains 7 times less Selenium than Egg white. Egg white contains 20µg of Selenium, while Neufchâtel cheese contains 3µg.
  • Egg white has less Sodium.

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

Infographic

Egg white vs Neufchâtel 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.
Contains less Sodium -50.3%
Contains more Selenium +566.7%
Contains more Calcium +1571.4%
Contains more Iron +62.5%
Contains more Phosphorus +820%
Contains more Zinc +2633.3%
Contains more Copper +17.4%
Equal in Magnesium - 10
Equal in Potassium - 152
Equal in Manganese - 0.011
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 5% 8% 60% 14% 44% 23% 9% 2% 17%
Contains less Sodium -50.3%
Contains more Selenium +566.7%
Contains more Calcium +1571.4%
Contains more Iron +62.5%
Contains more Phosphorus +820%
Contains more Zinc +2633.3%
Contains more Copper +17.4%
Equal in Magnesium - 10
Equal in Potassium - 152
Equal in Manganese - 0.011

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 B2 +183.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +450%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +202.6%
Contains more Vitamin B6 +720%
Contains more Folate +250%
Contains more Vitamin B12 +233.3%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 51% 8% 0% 0% 6% 36% 4% 35% 10% 11% 38% 5%
Contains more Vitamin B2 +183.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +450%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +202.6%
Contains more Vitamin B6 +720%
Contains more Folate +250%
Contains more Vitamin B12 +233.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +19.1%
Contains more Water +38.8%
Contains more Fats +13300%
Contains more Carbs +391.8%
Contains more Other +117.5%
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
9% 23% 4% 63%
Protein: 9.15 g
Fats: 22.78 g
Carbs: 3.59 g
Water: 63.11 g
Other: 1.37 g
Contains more Protein +19.1%
Contains more Water +38.8%
Contains more Fats +13300%
Contains more Carbs +391.8%
Contains more Other +117.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Lactose +4457.1%
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
14% 86%
Starch: 0.5 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.19 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Lactose +4457.1%

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

All nutrients comparison - raw data values

Nutrient Egg white Neufchâtel cheese Opinion
Net carbs 0.73g 3.59g Neufchâtel cheese
Protein 10.9g 9.15g Egg white
Fats 0.17g 22.78g Neufchâtel cheese
Carbs 0.73g 3.59g Neufchâtel cheese
Calories 52kcal 253kcal Neufchâtel cheese
Starch 0.5g Neufchâtel cheese
Fructose 0.07g 0g Egg white
Sugar 0.71g 3.19g Egg white
Calcium 7mg 117mg Neufchâtel cheese
Iron 0.08mg 0.13mg Neufchâtel cheese
Magnesium 11mg 10mg Egg white
Phosphorus 15mg 138mg Neufchâtel cheese
Potassium 163mg 152mg Egg white
Sodium 166mg 334mg Egg white
Zinc 0.03mg 0.82mg Neufchâtel cheese
Copper 0.023mg 0.027mg Neufchâtel cheese
Manganese 0.011mg 0.011mg
Selenium 20µg 3µg Egg white
Vitamin A 0IU 841IU Neufchâtel cheese
Vitamin A RAE 0µg 241µg Neufchâtel cheese
Vitamin E 0mg 0.4mg Neufchâtel cheese
Vitamin B1 0.004mg 0.022mg Neufchâtel cheese
Vitamin B2 0.439mg 0.155mg Egg white
Vitamin B3 0.105mg 0.21mg Neufchâtel cheese
Vitamin B5 0.19mg 0.575mg Neufchâtel cheese
Vitamin B6 0.005mg 0.041mg Neufchâtel cheese
Folate 4µg 14µg Neufchâtel cheese
Vitamin B12 0.09µg 0.3µg Neufchâtel cheese
Vitamin K 0µg 1.7µg Neufchâtel cheese
Tryptophan 0.125mg 0.106mg Egg white
Threonine 0.449mg 0.359mg Egg white
Isoleucine 0.661mg 0.501mg Egg white
Leucine 1.016mg 1.013mg Egg white
Lysine 0.806mg 0.875mg Neufchâtel cheese
Methionine 0.399mg 0.294mg Egg white
Phenylalanine 0.686mg 0.448mg Egg white
Valine 0.809mg 0.609mg Egg white
Histidine 0.29mg 0.27mg Egg white
Cholesterol 0mg 74mg Egg white
Saturated Fat 0g 12.79g Egg white
Monounsaturated Fat 0g 5.784g Neufchâtel cheese
Polyunsaturated fat 0g 0.97g Neufchâtel cheese
Omega-3 - ALA 0.117g Neufchâtel cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Neufchâtel cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Egg white
17%
Neufchâtel cheese
Minerals Daily Need Coverage Score
17%
Egg white
21%
Neufchâtel cheese

Comparison summary

Which food is richer in minerals?
Neufchâtel cheese
Neufchâtel cheese is relatively richer in minerals
Which food is richer in vitamins?
Neufchâtel cheese
Neufchâtel cheese is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 2.48g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 168mg)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 74mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 12.79g)
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. Neufchâtel cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171246/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.