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Swiss cheese vs. Egg — In-Depth Nutrition Comparison

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How are Swiss cheese and eggs different?

  • Swiss cheese is higher in calcium, vitamin B12, phosphorus, and zinc; however, eggs are richer in copper, choline, vitamin B5, and vitamin B2.
  • Daily need coverage for copper for eggs is 217% higher.
  • Swiss cheese contains 18 times more calcium than eggs. While Swiss cheese contains 890mg of calcium, eggs contain only 50mg.
  • Eggs have less saturated fat.
  • Eggs have a lower glycemic index (0) than Swiss cheese (27).

Cheese, swiss and Egg, whole, cooked, hard-boiled are the varieties used in this article.

Infographic

Swiss cheese vs Egg 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Egg
Egg
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +230%
Contains more CalciumCalcium +1680%
Contains more ZincZinc +316.2%
Contains more PhosphorusPhosphorus +233.7%
Contains more PotassiumPotassium +75%
Contains more IronIron +815.4%
Contains more CopperCopper +4155.3%
Contains less SodiumSodium -33.7%
~equal in Manganese ~0.026mg
~equal in Selenium ~30.8µg

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Egg
Egg
8
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin AVitamin A +93.3%
Contains more Vitamin B12Vitamin B12 +175.7%
Contains more Vitamin KVitamin K +366.7%
Contains more Vitamin EVitamin E +71.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +69.9%
Contains more Vitamin B5Vitamin B5 +296%
Contains more Vitamin B6Vitamin B6 +70.4%
Contains more FolateFolate +340%
Contains more CholineCholine +1795.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~0.064mg

All nutrients comparison - raw data values

Nutrient Swiss cheese Egg DV% diff.
Copper 0.047mg 2mg 217%
Cholesterol 93mg 373mg 93%
Calcium 890mg 50mg 84%
Vitamin B12 3.06µg 1.11µg 81%
Saturated fat 18.227g 3.267g 68%
Phosphorus 574mg 172mg 57%
Choline 15.5mg 293.8mg 51%
Fats 30.99g 10.61g 31%
Zinc 4.37mg 1.05mg 30%
Protein 26.96g 12.58g 29%
Vitamin B5 0.353mg 1.398mg 21%
Vitamin B2 0.302mg 0.513mg 16%
Vitamin A 288µg 149µg 15%
Iron 0.13mg 1.19mg 13%
Calories 393kcal 155kcal 12%
Vitamin D 0µg 2.2µg 11%
Vitamin D 0IU 87IU 11%
Monounsaturated fat 8.046g 4.077g 10%
Folate 10µg 44µg 9%
Vitamin B1 0.011mg 0.066mg 5%
Magnesium 33mg 10mg 5%
Vitamin B6 0.071mg 0.121mg 4%
Vitamin E 0.6mg 1.03mg 3%
Sodium 187mg 124mg 3%
Potassium 72mg 126mg 2%
Selenium 30µg 30.8µg 1%
Vitamin K 1.4µg 0.3µg 1%
Carbs 1.44g 1.12g 0%
Net carbs 1.44g 1.12g N/A
Sugar 0g 1.12g N/A
Manganese 0.026mg 0.026mg 0%
Vitamin B3 0.064mg 0.064mg 0%
Trans fat 0.987g N/A
Polyunsaturated fat 1.341g 1.414g 0%
Tryptophan 0.401mg 0.153mg 0%
Threonine 1.038mg 0.604mg 0%
Isoleucine 1.537mg 0.686mg 0%
Leucine 2.959mg 1.075mg 0%
Lysine 2.585mg 0.904mg 0%
Methionine 0.784mg 0.392mg 0%
Phenylalanine 1.662mg 0.668mg 0%
Valine 2.139mg 0.767mg 0%
Histidine 1.065mg 0.298mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g 0g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +114.3%
Contains more FatsFats +192.1%
Contains more CarbsCarbs +28.6%
Contains more OtherOther +178.5%
Contains more WaterWater +98.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains more Mono. FatMonounsaturated fat +97.4%
Contains less Sat. FatSaturated fat -82.1%
~equal in Polyunsaturated fat ~1.414g

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.