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Cheese vs. Egg white — In-Depth Nutrition Comparison

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Summary of differences between cheese and egg whites

  • Egg whites have less calcium, phosphorus, vitamin B12, zinc, vitamin A, selenium, and folate than cheese.
  • Cheese covers your daily need for saturated fat, 94% more than egg whites.
  • Egg whites have less saturated fat.

These are the specific foods used in this comparison Cheese, cheddar and Egg, white, raw, fresh.

Infographic

Cheese vs Egg white 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.
Cheese
Cheese
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +145.5%
Contains more CalciumCalcium +10042.9%
Contains more IronIron +75%
Contains more CopperCopper +30.4%
Contains more ZincZinc +12033.3%
Contains more PhosphorusPhosphorus +2933.3%
Contains more ManganeseManganese +145.5%
Contains more SeleniumSelenium +42.5%
Contains more PotassiumPotassium +114.5%
Contains less SodiumSodium -74.6%

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.
Cheese
Cheese
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +625%
Contains more Vitamin B5Vitamin B5 +115.8%
Contains more Vitamin B6Vitamin B6 +1220%
Contains more Vitamin B12Vitamin B12 +1122.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +575%
Contains more Vitamin B3Vitamin B3 +78%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.439mg

All nutrients comparison - raw data values

Nutrient Cheese Egg white DV% diff.
Saturated fat 18.867g 0g 86%
Calcium 710mg 7mg 70%
Phosphorus 455mg 15mg 63%
Fats 33.31g 0.17g 51%
Vitamin B12 1.1µg 0.09µg 42%
Vitamin A 330µg 0µg 37%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.03mg 33%
Protein 22.87g 10.9g 24%
Monounsaturated fat 9.246g 0g 23%
Sodium 653mg 166mg 21%
Calories 404kcal 52kcal 18%
Selenium 28.5µg 20µg 15%
Polyunsaturated fat 1.421g 0g 9%
Folate 27µg 4µg 6%
Vitamin E 0.71mg 0mg 5%
Vitamin B6 0.066mg 0.005mg 5%
Magnesium 27mg 11mg 4%
Vitamin B5 0.41mg 0.19mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Potassium 76mg 163mg 3%
Choline 16.5mg 1.1mg 3%
Vitamin B1 0.029mg 0.004mg 2%
Vitamin K 2.4µg 0µg 2%
Carbs 3.09g 0.73g 1%
Iron 0.14mg 0.08mg 1%
Copper 0.03mg 0.023mg 1%
Manganese 0.027mg 0.011mg 1%
Vitamin B2 0.428mg 0.439mg 1%
Protein per 100 calories 5.7g 21g N/A
Calories per 10 g protein 177kcal 48kcal N/A
Weight per 100 calories 25g 192g N/A
Unsaturated / Saturated Fat ratio 0.57 N/A
Net carbs 3.09g 0.73g N/A
Sugar 0.48g 0.71g N/A
Vitamin B3 0.059mg 0.105mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.125mg 0%
Threonine 1.044mg 0.449mg 0%
Isoleucine 1.206mg 0.661mg 0%
Leucine 1.939mg 1.016mg 0%
Lysine 1.025mg 0.806mg 0%
Methionine 0.547mg 0.399mg 0%
Phenylalanine 1.074mg 0.686mg 0%
Valine 1.404mg 0.809mg 0%
Histidine 0.547mg 0.29mg 0%
Fructose 0g 0.07g 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +109.8%
Contains more FatsFats +19494.1%
Contains more CarbsCarbs +323.3%
Contains more OtherOther +488.9%
Contains more WaterWater +136.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
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
Contains more LactoseLactose +71.4%
Contains more GalactoseGalactose +42.9%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +30.8%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.