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Egg white vs. Cheese — In-Depth Nutrition Comparison

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Summary of differences between egg whites and cheese

  • 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 sodium.

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

Infographic

Egg white vs Cheese 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.
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%
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%
Contains more PotassiumPotassium +114.5%
Contains less SodiumSodium -74.6%
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%

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 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%
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%
Contains more Vitamin B3Vitamin B3 +78%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.428mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
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
Contains more WaterWater +136.5%
Contains more ProteinProtein +109.8%
Contains more FatsFats +19494.1%
Contains more CarbsCarbs +323.3%
Contains more OtherOther +488.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +30.8%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more LactoseLactose +71.4%
Contains more GalactoseGalactose +42.9%
~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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.