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

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The main differences between Swiss cheese and egg whites

  • Swiss cheese has more vitamin B12, calcium, phosphorus, zinc, vitamin A, selenium, and magnesium; however, egg whites have more vitamin B2.
  • Daily need coverage for vitamin B12 for Swiss cheese is 124% higher.
  • Swiss cheese has a higher glycemic index than egg whites.

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

Infographic

Swiss cheese vs Egg white infographic
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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.
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%
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%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +12614.3%
Contains more IronIron +62.5%
Contains more CopperCopper +104.3%
Contains more ZincZinc +14466.7%
Contains more PhosphorusPhosphorus +3726.7%
Contains more ManganeseManganese +136.4%
Contains more SeleniumSelenium +50%
Contains more PotassiumPotassium +126.4%
Contains less SodiumSodium -11.2%

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%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B5Vitamin B5 +85.8%
Contains more Vitamin B6Vitamin B6 +1320%
Contains more Vitamin B12Vitamin B12 +3300%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +150%
Contains more CholineCholine +1309.1%
Contains more Vitamin B2Vitamin B2 +45.4%
Contains more Vitamin B3Vitamin B3 +64.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Egg white DV% diff.
Vitamin B12 3.06µg 0.09µg 124%
Calcium 890mg 7mg 88%
Saturated fat 18.227g 0g 83%
Phosphorus 574mg 15mg 80%
Fats 30.99g 0.17g 47%
Zinc 4.37mg 0.03mg 39%
Protein 26.96g 10.9g 32%
Vitamin A 288µg 0µg 32%
Cholesterol 93mg 0mg 31%
Monounsaturated fat 8.046g 0g 20%
Selenium 30µg 20µg 18%
Calories 393kcal 52kcal 17%
Vitamin B2 0.302mg 0.439mg 11%
Polyunsaturated fat 1.341g 0g 9%
Vitamin B6 0.071mg 0.005mg 5%
Magnesium 33mg 11mg 5%
Vitamin E 0.6mg 0mg 4%
Copper 0.047mg 0.023mg 3%
Choline 15.5mg 1.1mg 3%
Potassium 72mg 163mg 3%
Vitamin B5 0.353mg 0.19mg 3%
Folate 10µg 4µg 2%
Sodium 187mg 166mg 1%
Iron 0.13mg 0.08mg 1%
Manganese 0.026mg 0.011mg 1%
Vitamin B1 0.011mg 0.004mg 1%
Vitamin K 1.4µg 0µg 1%
Carbs 1.44g 0.73g 0%
Net carbs 1.44g 0.73g N/A
Sugar 0g 0.71g N/A
Vitamin B3 0.064mg 0.105mg 0%
Trans fat 0.987g N/A
Tryptophan 0.401mg 0.125mg 0%
Threonine 1.038mg 0.449mg 0%
Isoleucine 1.537mg 0.661mg 0%
Leucine 2.959mg 1.016mg 0%
Lysine 2.585mg 0.806mg 0%
Methionine 0.784mg 0.399mg 0%
Phenylalanine 1.662mg 0.686mg 0%
Valine 2.139mg 0.809mg 0%
Histidine 1.065mg 0.29mg 0%
Fructose 0g 0.07g 0%
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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +147.3%
Contains more FatsFats +18129.4%
Contains more CarbsCarbs +97.3%
Contains more OtherOther +373%
Contains more WaterWater +132.7%

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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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.