American cheese vs. Quail eggs — In-Depth Nutrition Comparison

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Summary of differences between American cheese and quail eggs

American cheese has more calcium, phosphorus, and fats, while quail eggs have more vitamin B2, choline, iron, and vitamin B5.
Quail eggs cover your daily need for cholesterol 248% more than American cheese.
American cheese contains 16 times more calcium than quail eggs. While American cheese contains 1045mg of calcium, quail eggs contain only 64mg.
The amount of sodium in quail eggs is lower.
Quail eggs have a lower glycemic index. The glycemic index of quail eggs is 0, while the glycemic index of American cheese is 27.

These are the specific foods used in this comparison Cheese, pasteurized process, American, without added vitamin D and Egg, quail, whole, fresh, raw.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

American cheese

Quail eggs

Contains more MagnesiumMagnesium	+100%
Contains more CalciumCalcium	+1532.8%
Contains more ZincZinc	+69.4%
Contains more PhosphorusPhosphorus	+183.6%

Contains more IronIron	+479.4%
Contains more CopperCopper	+34.8%
Contains less SodiumSodium	-91.6%
Contains more SeleniumSelenium	+58.4%

~equal in Potassium ~132mg

~equal in Manganese ~0.038mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

American cheese

Quail eggs

Contains more Vitamin AVitamin A	+60.3%
Contains more Vitamin KVitamin K	+766.7%

Contains more Vitamin DVitamin D	+133.3%
Contains more Vitamin EVitamin E	+35%
Contains more Vitamin B1Vitamin B1	+766.7%
Contains more Vitamin B2Vitamin B2	+237.6%
Contains more Vitamin B3Vitamin B3	+97.4%
Contains more Vitamin B5Vitamin B5	+337%
Contains more Vitamin B6Vitamin B6	+177.8%
Contains more FolateFolate	+725%

~equal in Vitamin C ~0mg

~equal in Vitamin B12 ~1.58µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	100mg	844mg	248%
Calcium	1045mg	64mg	98%
Sodium	1671mg	141mg	67%
Saturated fat	18.057g	3.557g	66%
Phosphorus	641mg	226mg	59%
Vitamin B2	0.234mg	0.79mg	43%
Choline	36.2mg	263.4mg	41%
Iron	0.63mg	3.65mg	38%
Fats	31.79g	11.09g	32%
Vitamin B5	0.403mg	1.761mg	27%
Selenium	20.2µg	32µg	21%
Folate	8µg	66µg	15%
Calories	371kcal	158kcal	11%
Protein	18.13g	13.05g	10%
Vitamin A	250µg	156µg	10%
Vitamin B1	0.015mg	0.13mg	10%
Monounsaturated fat	8.236g	4.324g	10%
Zinc	2.49mg	1.47mg	9%
Omega-3 (ALA)	0.137g		9%
Vitamin B6	0.054mg	0.15mg	7%
Omega-6 (Linoleic acid)	0.79g		5%
Vitamin D*	23 IU	55 IU	4%
Vitamin D	0.6µg	1.4µg	4%
Magnesium	26mg	13mg	3%
Vitamin B12	1.5µg	1.58µg	3%
Copper	0.046mg	0.062mg	2%
Vitamin E	0.8mg	1.08mg	2%
Vitamin K	2.6µg	0.3µg	2%
Carbs	3.7g	0.41g	1%
Protein per 100 calories	4.9g	8.3g	N/A
Calories per 10 g protein	205kcal	121kcal	N/A
Weight per 100 calories	27g	63g	N/A
Unsaturated / Saturated Fat ratio	0.53	1.6	N/A
Net carbs	3.7g	0.41g	N/A
Potassium	132mg	132mg	0%
Sugar	2.26g	0.4g	N/A
Manganese	0.041mg	0.038mg	0%
Vitamin B3	0.076mg	0.15mg	0%
Trans fat	1.144g		N/A
Polyunsaturated fat	1.286g	1.324g	0%
Tryptophan	0.232mg	0.209mg	0%
Threonine	0.772mg	0.641mg	0%
Isoleucine	0.938mg	0.816mg	0%
Leucine	1.716mg	1.146mg	0%
Lysine	1.516mg	0.881mg	0%
Methionine	0.475mg	0.421mg	0%
Phenylalanine	0.939mg	0.737mg	0%
Valine	1.187mg	0.94mg	0%
Histidine	0.546mg	0.315mg	0%
Omega-3 (EPA)	0.012g	0g	N/A
Omega-3 (DHA)	0.006g	0g	N/A
Omega-3 (DPA)	0.021g	0g	N/A
Omega-3 (Eicosatrienoic acid)	0.001g		N/A
Omega-6 (Gamma-linolenic acid)	0.001g		N/A
Omega-6 (Dihomo-gamma-linolenic acid)	0.033g		N/A
Omega-6 (Eicosadienoic acid)	0.009g		N/A