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Egg white vs. Swiss cheese — In-Depth Nutrition Comparison

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The main differences between egg whites and Swiss cheese

  • Egg whites contain less vitamin B12, calcium, phosphorus, fats, zinc, protein, vitamin A, and selenium than Swiss cheese.
  • Daily need coverage for vitamin B12 for Swiss cheese is 124% higher.
  • Swiss cheese has a higher glycemic index than egg whites.

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

Infographic

Egg white vs Swiss cheese infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +126.4%
Contains less SodiumSodium -11.2%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +12614.3%
Contains more IronIron +62.5%
Contains more CopperCopper +104.3%
Contains more ZincZinc +14466.7%
Contains more PhosphorusPhosphorus +3726.7%
Contains more ManganeseManganese +136.4%
Contains more SeleniumSelenium +50%

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.
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%
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% 96% 12% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5%
Contains more Vitamin B2Vitamin B2 +45.4%
Contains more Vitamin B3Vitamin B3 +64.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B5Vitamin B5 +85.8%
Contains more Vitamin B6Vitamin B6 +1320%
Contains more Vitamin B12Vitamin B12 +3300%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +150%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Egg white Swiss cheese DV% diff.
Vitamin B12 0.09µg 3.06µg 124%
Calcium 7mg 890mg 88%
Saturated fat 0g 18.227g 83%
Phosphorus 15mg 574mg 80%
Fats 0.17g 30.99g 47%
Zinc 0.03mg 4.37mg 39%
Protein 10.9g 26.96g 32%
Vitamin A 0µg 288µg 32%
Cholesterol 0mg 93mg 31%
Monounsaturated fat 0g 8.046g 20%
Selenium 20µg 30µg 18%
Calories 52kcal 393kcal 17%
Vitamin B2 0.439mg 0.302mg 11%
Polyunsaturated fat 0g 1.341g 9%
Omega-3 (ALA) 0.125g 8%
Magnesium 11mg 33mg 5%
Vitamin B6 0.005mg 0.071mg 5%
Vitamin E 0mg 0.6mg 4%
Omega-6 (Linoleic acid) 0.734g 4%
Potassium 163mg 72mg 3%
Copper 0.023mg 0.047mg 3%
Vitamin B5 0.19mg 0.353mg 3%
Choline 1.1mg 15.5mg 3%
Folate 4µg 10µg 2%
Iron 0.08mg 0.13mg 1%
Sodium 166mg 187mg 1%
Manganese 0.011mg 0.026mg 1%
Vitamin B1 0.004mg 0.011mg 1%
Vitamin K 0µg 1.4µg 1%
Protein per 100 calories 21g 6.9g N/A
Calories per 10 g protein 48kcal 146kcal N/A
Weight per 100 calories 192g 25g N/A
Unsaturated / Saturated Fat ratio 0.52 N/A
Net carbs 0.73g 1.44g N/A
Carbs 0.73g 1.44g 0%
Sugar 0.71g 0g N/A
Vitamin B3 0.105mg 0.064mg 0%
Trans fat 0.987g N/A
Tryptophan 0.125mg 0.401mg 0%
Threonine 0.449mg 1.038mg 0%
Isoleucine 0.661mg 1.537mg 0%
Leucine 1.016mg 2.959mg 0%
Lysine 0.806mg 2.585mg 0%
Methionine 0.399mg 0.784mg 0%
Phenylalanine 0.686mg 1.662mg 0%
Valine 0.809mg 2.139mg 0%
Histidine 0.29mg 1.065mg 0%
Fructose 0.07g 0g 0%
Omega-3 (DPA) 0g 0.018g N/A
Omega-3 (Eicosatrienoic acid) 0.003g N/A
Omega-6 (Gamma-linolenic acid) 0.002g N/A
Omega-6 (Dihomo-gamma-linolenic acid) 0.032g 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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more WaterWater +132.7%
Contains more ProteinProtein +147.3%
Contains more FatsFats +18129.4%
Contains more CarbsCarbs +97.3%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.