Egg white vs. Fontina — In-Depth Nutrition Comparison

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The main differences between egg whites and fontina

Egg whites contain less vitamin B12, calcium, fats, phosphorus, protein, zinc, and vitamin A than fontina.
Daily need coverage for saturated fat for fontina is 96% higher.
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.

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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 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

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 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%