Cheese SwissvsWhole Egg (Raw)
Cheese Swiss has 393 calories and 27g protein per 100g. Whole Egg (Raw) has 143 calories and 13g protein per 100g Cheese Swiss has more protein, Whole Egg (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cheese Swiss vs Whole Egg (Raw)
Go with Whole Egg (Raw) at just 143 kcal per 100g — 64% fewer calories.
Whole Egg (Raw) will keep you satisfied longer with 12.6g protein, 9.5g fat — fat and protein slow digestion while fiber adds bulk.
Whole Egg (Raw) packs 12.6g of protein per 100g (35% of calories from protein) — the better pick for muscle growth and recovery.
Whole Egg (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Whole Egg (Raw) has 372mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people — saturated and trans fats matter more.
Cheese Swiss provides 890mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Cheese Swiss
High in saturated fat with 18.2g per 100g, which is worth watching if you are managing heart health or cholesterol.
Relatively high in cholesterol at 93mg per 100g.
Whole Egg (Raw)
Relatively high in cholesterol at 372mg per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cheese Swiss | Egg Whole Raw Fresh | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 393kcal20% | 143kcal7% | +250kcal |
| Protein | 27g54% | 13g25% | +14g |
| Total Fat | 31g40% | 9.5g12% | +21g |
| Saturated Fat | 18g91% | 3.1g16% | +15g |
| Trans Fat | 0.99g | <0.1g | +0.95g |
| Cholesterol | 93mg31% | 372mg124% | <0.1mg |
| Carbohydrates | 1.4g1% | 0.72g0% | +0.72g |
| Dietary Fiber | — | 0g0% | — |
| Sugars | — | 0.37g | — |
| ✨Vitamins | |||
| Vitamin A | 292mcg32% | 160mcg18% | +132mcg |
| Vitamin C | — | 0mg0% | — |
| Vitamin D | 0mcg0% | 2.0mcg10% | <0.1mcg |
| Vitamin E | 0.60mg4% | 1.1mg7% | <0.1mg |
| Vitamin K | 1.4mcg1% | 0.30mcg0% | +1.1mcg |
| Vitamin B6 | <0.1mg4% | 0.17mg10% | <0.1mg |
| Vitamin B12 | 3.0mcg126% | 0.89mcg37% | +2.1mcg |
| Folate | 9.0mcg2% | 47mcg12% | <0.1mcg |
| Thiamin (B1) | <0.1mg1% | <0.1mg3% | <0.1mg |
| Riboflavin (B2) | 0.30mg23% | 0.46mg35% | <0.1mg |
| Niacin (B3) | <0.1mg0% | <0.1mg0% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 185mg8% | 142mg6% | +43mg |
| Calcium | 890mg68% | 56mg4% | +834mg |
| Iron | 0.13mg1% | 1.8mg10% | <0.1mg |
| Potassium | 71mg2% | 138mg3% | <0.1mg |
| Phosphorus | 574mg46% | 198mg16% | +376mg |
| Magnesium | 33mg8% | 12mg3% | +21mg |
| Zinc | 4.4mg40% | 1.3mg12% | +3.1mg |
| Copper | <0.1mg5% | <0.1mg8% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg1% | <0.1mg |
| Selenium | 30mcg55% | 31mcg56% | <0.1mcg |
🔬Nutritional Analysis
Calories: Whole Egg (Raw) is significantly lower in calories at just 143 kcal per 100g compared to 393 kcal for Cheese Swiss — that's 175% fewer calories, making Whole Egg (Raw) the better choice for calorie-conscious diets.
Protein: Cheese Swiss has more protein per 100g (27g vs 12.6g), but Whole Egg (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Whole Egg (Raw) is the leaner option with 9.51g of total fat per 100g compared to 31g. Whole Egg (Raw) has less saturated fat (3.13g vs 18.2g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Whole Egg (Raw): 2mcg vs 0mcg), Folate (Whole Egg (Raw): 47mcg vs 9mcg), Vitamin K (Cheese Swiss: 1.4mcg vs 0.3mcg).
Key Minerals: Notable mineral differences include Calcium (Cheese Swiss: 890mg vs 56mg), Iron (Whole Egg (Raw): 1.75mg vs 0.13mg), Zinc (Cheese Swiss: 4.37mg vs 1.29mg).
Diet Suitability: Both fit a low-carb or keto diet. Cheese Swiss fits a high-protein diet.
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❓Frequently Asked Questions
- Which has more protein, Cheese Swiss or Whole Egg (Raw)?
- Cheese Swiss has more protein with 27g per 100g compared to 12.6g for Whole Egg (Raw).
- Which is lower in calories, Cheese Swiss or Whole Egg (Raw)?
- Whole Egg (Raw) is lower in calories with 143 kcal per 100g versus 393 kcal.
- Is Cheese Swiss or Whole Egg (Raw) healthier?
- It depends on your goals. Cheese Swiss has 393 calories and 27g protein per 100g, while Whole Egg (Raw) has 143 calories and 12.6g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cheese Swiss or Whole Egg (Raw)?
- Whole Egg (Raw) is leaner with 9.51g of fat per 100g compared to 31g.