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Egg vs. Fontina — In-Depth Nutrition Comparison

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How are eggs and fontina different?

  • Eggs are higher in copper, choline, selenium, and vitamin B2; however, fontina is richer in calcium, phosphorus, and vitamin B12.
  • Daily need coverage for copper for eggs is 219% higher.
  • Eggs contain 19 times more choline than fontina. While eggs contain 293.8mg of choline, fontina contains only 15.4mg.
  • Fontina has less cholesterol.
  • Eggs have a lower glycemic index (0) than fontina (27).

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

Infographic

Egg vs Fontina 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.
Egg
Egg
6
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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more PotassiumPotassium +96.9%
Contains more IronIron +417.4%
Contains more CopperCopper +7900%
Contains less SodiumSodium -84.5%
Contains more ManganeseManganese +85.7%
Contains more SeleniumSelenium +112.4%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +1000%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +101.2%

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.
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% 87% 5.4% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5%
Contains more Vitamin DVitamin D +266.7%
Contains more Vitamin EVitamin E +281.5%
Contains more Vitamin B1Vitamin B1 +214.3%
Contains more Vitamin B2Vitamin B2 +151.5%
Contains more Vitamin B5Vitamin B5 +225.9%
Contains more Vitamin B6Vitamin B6 +45.8%
Contains more FolateFolate +633.3%
Contains more Vitamin AVitamin A +75.2%
Contains more Vitamin B3Vitamin B3 +134.4%
Contains more Vitamin B12Vitamin B12 +51.4%
Contains more Vitamin KVitamin K +766.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg Fontina DV% diff.
Copper 2mg 0.025mg 219%
Cholesterol 373mg 116mg 86%
Saturated fat 3.267g 19.196g 72%
Choline 293.8mg 15.4mg 51%
Calcium 50mg 550mg 50%
Fats 10.61g 31.14g 32%
Selenium 30.8µg 14.5µg 30%
Sodium 124mg 800mg 29%
Protein 12.58g 25.6g 26%
Phosphorus 172mg 346mg 25%
Vitamin B2 0.513mg 0.204mg 24%
Vitamin B12 1.11µg 1.68µg 24%
Zinc 1.05mg 3.5mg 22%
Vitamin B5 1.398mg 0.429mg 19%
Calories 155kcal 389kcal 12%
Iron 1.19mg 0.23mg 12%
Vitamin A 149µg 261µg 12%
Monounsaturated fat 4.077g 8.687g 12%
Folate 44µg 6µg 10%
Vitamin D* 87 IU 23 IU 8%
Vitamin D 2.2µg 0.6µg 8%
Vitamin E 1.03mg 0.27mg 5%
Vitamin B1 0.066mg 0.021mg 4%
Vitamin B6 0.121mg 0.083mg 3%
Potassium 126mg 64mg 2%
Vitamin K 0.3µg 2.6µg 2%
Polyunsaturated fat 1.414g 1.654g 2%
Magnesium 10mg 14mg 1%
Manganese 0.026mg 0.014mg 1%
Vitamin B3 0.064mg 0.15mg 1%
Protein per 100 calories 8.1g 6.6g N/A
Calories per 10 g protein 123kcal 152kcal N/A
Weight per 100 calories 65g 26g N/A
Unsaturated / Saturated Fat ratio 1.7 0.54 N/A
Net carbs 1.12g 1.55g N/A
Carbs 1.12g 1.55g 0%
Sugar 1.12g 1.55g N/A
Tryptophan 0.153mg 0.361mg 0%
Threonine 0.604mg 0.935mg 0%
Isoleucine 0.686mg 1.384mg 0%
Leucine 1.075mg 2.664mg 0%
Lysine 0.904mg 2.328mg 0%
Methionine 0.392mg 0.706mg 0%
Phenylalanine 0.668mg 1.497mg 0%
Valine 0.767mg 1.926mg 0%
Histidine 0.298mg 0.959mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g 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
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more WaterWater +96.8%
Contains more ProteinProtein +103.5%
Contains more FatsFats +193.5%
Contains more CarbsCarbs +38.4%
Contains more OtherOther +254.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
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% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -83%
Contains more Mono. FatMonounsaturated fat +113.1%
Contains more Poly. FatPolyunsaturated fat +17%

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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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.