Fontina vs. Egg white — In-Depth Nutrition Comparison

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The main differences between fontina and egg whites

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

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

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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.

Fontina

Egg white

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%

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

~equal in Copper ~0.023mg

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.

Fontina

Egg white

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%

Contains more Vitamin B2Vitamin B2

+115.2%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

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