Cheese SwissvsEgg Whole
ðŊWhen to Eat What
Goal-based picks for Cheese Swiss vs Egg Whole
Go with Cheese Swiss at just 393 kcal per 100g â 32% fewer calories.
Egg Whole will keep you satisfied longer with 48.1g protein, 39.8g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Egg Whole packs 48.1g of protein per 100g (33% of calories from protein) â the better pick for muscle growth and recovery.
Egg Whole has 1700mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people â it's saturated and trans fats that matter more.
Egg Whole provides 468mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Cheese Swiss provides 890mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Cheese Swiss | Egg Whole | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 393kcal20% | 575kcal29% | <0.1kcal |
| Protein | 27g54% | 48g96% | <0.1g |
| Total Fat | 31g40% | 40g51% | <0.1g |
| Saturated Fat | 18g91% | â | â |
| Trans Fat | 0.99g | â | â |
| Cholesterol | 93mg31% | 1700mg567% | <0.1mg |
| Carbohydrates | 1.4g1% | 1.9g1% | <0.1g |
| âĻVitamins | |||
| Vitamin A | 292mcg32% | â | â |
| Vitamin D | 0mcg0% | 9.7mcg49% | <0.1mcg |
| Vitamin E | 0.60mg4% | â | â |
| Vitamin K | 1.4mcg1% | â | â |
| Vitamin B6 | <0.1mg4% | â | â |
| Vitamin B12 | 3.0mcg126% | â | â |
| Folate | 9.0mcg2% | â | â |
| Thiamin (B1) | <0.1mg1% | â | â |
| Riboflavin (B2) | 0.30mg23% | â | â |
| Niacin (B3) | <0.1mg0% | â | â |
| ðķMinerals | |||
| Sodium | 185mg8% | 485mg21% | <0.1mg |
| Calcium | 890mg68% | 220mg17% | +670mg |
| Iron | 0.13mg1% | 7.0mg39% | <0.1mg |
| Potassium | 71mg2% | 468mg10% | <0.1mg |
| Phosphorus | 574mg46% | 770mg62% | <0.1mg |
| Magnesium | 33mg8% | 45mg11% | <0.1mg |
| Zinc | 4.4mg40% | 5.0mg46% | <0.1mg |
| Copper | <0.1mg5% | 0mg0% | +<0.1mg |
| Manganese | <0.1mg1% | 0mg0% | +<0.1mg |
| Selenium | 30mcg55% | â | â |
ðŽNutritional Analysis
Calories: Cheese Swiss is significantly lower in calories at just 393 kcal per 100g compared to 575 kcal for Egg Whole â that's 46% fewer calories, making Cheese Swiss the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 27g per 100g. In terms of protein-to-calorie efficiency, Egg Whole offers better value for building and maintaining muscle.
Fat: Cheese Swiss is the leaner option with 31g of total fat per 100g compared to 39.8g.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Egg Whole: 9.7mcg vs 0mcg).
Key Minerals: Notable mineral differences include Copper (Cheese Swiss: 0.047mg vs 0mg), Manganese (Cheese Swiss: 0.027mg vs 0mg), Iron (Egg Whole: 6.97mg vs 0.13mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet.