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Egg vs. American cheese — In-Depth Nutrition Comparison

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Important differences between eggs and American cheese

  • Eggs have more copper, choline, vitamin B2, and vitamin B5; however, American cheese has more calcium, phosphorus, and fats.
  • Eggs' daily need coverage for copper is 217% more.
  • Eggs have 8 times more choline than American cheese. Eggs have 293.8mg of choline, while American cheese has 36.2mg.
  • American cheese is lower in cholesterol.
  • American cheese has a higher glycemic index than eggs.

The food varieties used in the comparison are Egg, whole, cooked, hard-boiled and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Egg vs American cheese infographic
Infographic link

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more IronIron +88.9%
Contains more CopperCopper +4247.8%
Contains less SodiumSodium -92.6%
Contains more SeleniumSelenium +52.5%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +1990%
Contains more ZincZinc +137.1%
Contains more PhosphorusPhosphorus +272.7%
Contains more ManganeseManganese +57.7%
~equal in Potassium ~132mg

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.
Egg
Egg
7
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% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
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% 83% 16% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6%
Contains more Vitamin DVitamin D +266.7%
Contains more Vitamin EVitamin E +28.8%
Contains more Vitamin B1Vitamin B1 +340%
Contains more Vitamin B2Vitamin B2 +119.2%
Contains more Vitamin B5Vitamin B5 +246.9%
Contains more Vitamin B6Vitamin B6 +124.1%
Contains more FolateFolate +450%
Contains more Vitamin AVitamin A +67.8%
Contains more Vitamin B3Vitamin B3 +18.8%
Contains more Vitamin B12Vitamin B12 +35.1%
Contains more Vitamin KVitamin K +766.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg American cheese DV% diff.
Copper 2mg 0.046mg 217%
Calcium 50mg 1045mg 100%
Cholesterol 373mg 100mg 91%
Phosphorus 172mg 641mg 67%
Sodium 124mg 1671mg 67%
Saturated fat 3.267g 18.057g 67%
Choline 293.8mg 36.2mg 47%
Fats 10.61g 31.79g 33%
Vitamin B2 0.513mg 0.234mg 21%
Vitamin B5 1.398mg 0.403mg 20%
Selenium 30.8µg 20.2µg 19%
Vitamin B12 1.11µg 1.5µg 16%
Zinc 1.05mg 2.49mg 13%
Calories 155kcal 371kcal 11%
Protein 12.58g 18.13g 11%
Vitamin A 149µg 250µg 11%
Monounsaturated fat 4.077g 8.236g 10%
Folate 44µg 8µg 9%
Omega-3 (ALA) 0.137g 9%
Vitamin D* 87 IU 23 IU 8%
Vitamin D 2.2µg 0.6µg 8%
Iron 1.19mg 0.63mg 7%
Vitamin B6 0.121mg 0.054mg 5%
Omega-6 (Linoleic acid) 0.79g 5%
Magnesium 10mg 26mg 4%
Vitamin B1 0.066mg 0.015mg 4%
Vitamin E 1.03mg 0.8mg 2%
Vitamin K 0.3µg 2.6µg 2%
Carbs 1.12g 3.7g 1%
Manganese 0.026mg 0.041mg 1%
Polyunsaturated fat 1.414g 1.286g 1%
Protein per 100 calories 8.1g 4.9g N/A
Calories per 10 g protein 123kcal 205kcal N/A
Weight per 100 calories 65g 27g N/A
Unsaturated / Saturated Fat ratio 1.7 0.53 N/A
Net carbs 1.12g 3.7g N/A
Potassium 126mg 132mg 0%
Sugar 1.12g 2.26g N/A
Vitamin B3 0.064mg 0.076mg 0%
Trans fat 1.144g N/A
Tryptophan 0.153mg 0.232mg 0%
Threonine 0.604mg 0.772mg 0%
Isoleucine 0.686mg 0.938mg 0%
Leucine 1.075mg 1.716mg 0%
Lysine 0.904mg 1.516mg 0%
Methionine 0.392mg 0.475mg 0%
Phenylalanine 0.668mg 0.939mg 0%
Valine 0.767mg 1.187mg 0%
Histidine 0.298mg 0.546mg 0%
Omega-3 (EPA) 0.005g 0.012g N/A
Omega-3 (DHA) 0.038g 0.006g N/A
Omega-3 (DPA) 0g 0.021g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more WaterWater +88.4%
Contains more ProteinProtein +44.1%
Contains more FatsFats +199.6%
Contains more CarbsCarbs +230.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -81.9%
Contains more Mono. FatMonounsaturated fat +102%
~equal in Polyunsaturated fat ~1.286g

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.