Egg white vs. Fontina — In-Depth Nutrition Comparison

Compare

The main differences between egg whites and fontina

Egg whites have more vitamin B2 and selenium; however, fontina has more vitamin B12, calcium, phosphorus, zinc, and vitamin A.
Daily need coverage for saturated fat for fontina is 96% higher.
Fontina has 2 times less vitamin B2 than egg whites. Egg whites have 0.439mg of vitamin B2, while fontina has 0.204mg.
Egg whites are lower in sodium.
Fontina has a higher glycemic index than egg whites.

Food types used in this article are Egg, white, raw, fresh and Cheese, 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 white

Fontina

Contains more PotassiumPotassium	+154.7%
Contains less SodiumSodium	-79.3%
Contains more SeleniumSelenium	+37.9%

Contains more MagnesiumMagnesium	+27.3%
Contains more CalciumCalcium	+7757.1%
Contains more IronIron	+187.5%
Contains more ZincZinc	+11566.7%
Contains more PhosphorusPhosphorus	+2206.7%
Contains more ManganeseManganese	+27.3%

~equal in Copper ~0.025mg

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 white

Fontina

Contains more Vitamin B2Vitamin B2

+115.2%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+425%
Contains more Vitamin B3Vitamin B3	+42.9%
Contains more Vitamin B5Vitamin B5	+125.8%
Contains more Vitamin B6Vitamin B6	+1560%
Contains more Vitamin B12Vitamin B12	+1766.7%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+50%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0g	19.196g	87%
Vitamin B12	0.09µg	1.68µg	66%
Calcium	7mg	550mg	54%
Fats	0.17g	31.14g	48%
Phosphorus	15mg	346mg	47%
Cholesterol	0mg	116mg	39%
Zinc	0.03mg	3.5mg	32%
Protein	10.9g	25.6g	29%
Vitamin A	0µg	261µg	29%
Sodium	166mg	800mg	28%
Monounsaturated fat	0g	8.687g	22%
Vitamin B2	0.439mg	0.204mg	18%
Calories	52kcal	389kcal	17%
Polyunsaturated fat	0g	1.654g	11%
Selenium	20µg	14.5µg	10%
Vitamin B6	0.005mg	0.083mg	6%
Vitamin B5	0.19mg	0.429mg	5%
Vitamin D*	0 IU	23 IU	3%
Vitamin D	0µg	0.6µg	3%
Potassium	163mg	64mg	3%
Choline	1.1mg	15.4mg	3%
Iron	0.08mg	0.23mg	2%
Vitamin E	0mg	0.27mg	2%
Vitamin K	0µg	2.6µg	2%
Magnesium	11mg	14mg	1%
Vitamin B1	0.004mg	0.021mg	1%
Folate	4µg	6µg	1%
Protein per 100 calories	21g	6.6g	N/A
Calories per 10 g protein	48kcal	152kcal	N/A
Weight per 100 calories	192g	26g	N/A
Unsaturated / Saturated Fat ratio		0.54	N/A
Net carbs	0.73g	1.55g	N/A
Carbs	0.73g	1.55g	0%
Sugar	0.71g	1.55g	N/A
Copper	0.023mg	0.025mg	0%
Manganese	0.011mg	0.014mg	0%
Vitamin B3	0.105mg	0.15mg	0%
Tryptophan	0.125mg	0.361mg	0%
Threonine	0.449mg	0.935mg	0%
Isoleucine	0.661mg	1.384mg	0%
Leucine	1.016mg	2.664mg	0%
Lysine	0.806mg	2.328mg	0%
Methionine	0.399mg	0.706mg	0%
Phenylalanine	0.686mg	1.497mg	0%
Valine	0.809mg	1.926mg	0%
Histidine	0.29mg	0.959mg	0%
Fructose	0.07g		0%