Cheese Swiss vs Egg Yolk
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Cheese Swiss has more protein per 100 calories: 9.5 g against 4.99 g.
- Cheese Swiss leads in 26 micronutrients, including Niacin (B3), Vitamin B12, Vitamin K.
- Egg Yolk leads in 20 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
Per 100 calories
| Nutrient | Cheese Swiss | Egg Yolk |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 9.5 g | 4.99 g |
| Carbs | 0.892 g | 1.31 g |
| Fat | 6.45 g | 8.19 g |
| Vitamins | ||
| Vitamin A | 59.8 µg | 122 µg |
| Thiamin (B1) | 0.005 mg | 0.059 mg |
| Riboflavin (B2) | 0.116 mg | 0.176 mg |
| Niacin (B3) | 0.027 mg | 0.01 mg |
| Pantothenic Acid (B5) | 0.12 mg | 1.06 mg |
| Vitamin B6 | 0.026 mg | 0.127 mg |
| Folate | 2.52 µg | 51.4 µg |
| Vitamin B12 | 0.759 µg | 0.6 µg |
| Choline | 5.03 mg | 232 mg |
| Vitamin D | 0.048 µg | 1.66 µg |
| Vitamin E | 0.117 mg | 0.772 mg |
| Vitamin K | 0.423 µg | 0.229 µg |
| Minerals | ||
| Calcium | 318 mg | 41.4 mg |
| Iron | 0.053 mg | 1.24 mg |
| Magnesium | 11.9 mg | 3.05 mg |
| Phosphorus | 202 mg | 136 mg |
| Potassium | 32.5 mg | 35.8 mg |
| Sodium | 108 mg | 20.6 mg |
| Zinc | 1.39 mg | 0.939 mg |
| Copper | 0.012 mg | 0.007 mg |
| Manganese | 0.009 mg | 0.023 mg |
| Selenium | 6.68 µg | 18.1 µg |
| Iodine | 58.6 µg | 120 µg |
| Carbohydrates | ||
| Sugar | 0.339 g | 1.2 g |
| Fructose | 0 g | 0.019 g |
| Fats | ||
| Polyunsaturated Fat | 0.248 g | 1.41 g |
| Monounsaturated Fat | 1.63 g | 3.33 g |
| Saturated Fat | 3.92 g | 2.76 g |
| Trans Fat | 0.338 g | 0.035 g |
| Cholesterol | 22.6 mg | 327 mg |
| Omega-3 (ALA) | 0.043 g | 0.029 g |
| Omega-3 (EPA) | 0.001 g | 0.001 g |
| Omega-3 (DHA) | 0 g | 0.041 g |
| Omega-6 (Linoleic Acid) | 0.156 g | 1.17 g |
| Amino Acids | ||
| Histidine | 0.362 g | 0.127 g |
| Isoleucine | 0.525 g | 0.256 g |
| Leucine | 1.01 g | 0.429 g |
| Lysine | 0.88 g | 0.374 g |
| Methionine | 0.267 g | 0.122 g |
| Cystine | 0.099 g | 0.084 g |
| Phenylalanine | 0.566 g | 0.216 g |
| Tyrosine | 0.576 g | 0.204 g |
| Threonine | 0.355 g | 0.22 g |
| Tryptophan | 0.137 g | 0.065 g |
| Valine | 0.73 g | 0.289 g |
| Arginine | 0.316 g | 0.339 g |
| Alanine | 0.312 g | 0.257 g |
| Serine | 0.535 g | 0.479 g |
| Proline | 1.94 g | 0.612 g |
| Glycine | 0.173 g | 0.151 g |
| Aspartic Acid | 1.26 g | 0.198 g |
| Glutamic Acid | 0.559 g | 0.412 g |
Per 100 grams
| Nutrient | Cheese Swiss | Egg Yolk |
|---|---|---|
| Calories | 293 kcal | 305 kcal |
| Protein | 27.8 g | 15.2 g |
| Carbs | 2.62 g | 4 g |
| Fat | 18.9 g | 25 g |
| Vitamins | ||
| Vitamin A | 175 µg | 373 µg |
| Thiamin (B1) | 0.016 mg | 0.18 mg |
| Riboflavin (B2) | 0.339 mg | 0.538 mg |
| Niacin (B3) | 0.079 mg | 0.031 mg |
| Pantothenic Acid (B5) | 0.353 mg | 3.24 mg |
| Vitamin B6 | 0.076 mg | 0.387 mg |
| Folate | 7.4 µg | 157 µg |
| Vitamin B12 | 2.22 µg | 1.83 µg |
| Choline | 14.8 mg | 709 mg |
| Vitamin D | 0.14 µg | 5.08 µg |
| Vitamin E | 0.342 mg | 2.36 mg |
| Vitamin K | 1.24 µg | 0.7 µg |
| Minerals | ||
| Calcium | 933 mg | 127 mg |
| Iron | 0.154 mg | 3.78 mg |
| Magnesium | 34.9 mg | 9.3 mg |
| Phosphorus | 593 mg | 414 mg |
| Potassium | 95.2 mg | 109 mg |
| Sodium | 317 mg | 62.8 mg |
| Zinc | 4.09 mg | 2.87 mg |
| Copper | 0.036 mg | 0.022 mg |
| Manganese | 0.027 mg | 0.07 mg |
| Selenium | 19.6 µg | 55.3 µg |
| Iodine | 172 µg | 368 µg |
| Carbohydrates | ||
| Sugar | 0.993 g | 3.67 g |
| Fructose | 0 g | 0.057 g |
| Fats | ||
| Polyunsaturated Fat | 0.726 g | 4.3 g |
| Monounsaturated Fat | 4.78 g | 10.2 g |
| Saturated Fat | 11.5 g | 8.43 g |
| Trans Fat | 0.99 g | 0.107 g |
| Cholesterol | 66.2 mg | 997 mg |
| Omega-3 (ALA) | 0.125 g | 0.088 g |
| Omega-3 (EPA) | 0.004 g | 0.004 g |
| Omega-3 (DHA) | 0 g | 0.126 g |
| Omega-6 (Linoleic Acid) | 0.456 g | 3.57 g |
| Amino Acids | ||
| Histidine | 1.06 g | 0.389 g |
| Isoleucine | 1.54 g | 0.781 g |
| Leucine | 2.96 g | 1.31 g |
| Lysine | 2.58 g | 1.14 g |
| Methionine | 0.784 g | 0.371 g |
| Cystine | 0.29 g | 0.255 g |
| Phenylalanine | 1.66 g | 0.659 g |
| Tyrosine | 1.69 g | 0.622 g |
| Threonine | 1.04 g | 0.673 g |
| Tryptophan | 0.401 g | 0.197 g |
| Valine | 2.14 g | 0.882 g |
| Arginine | 0.927 g | 1.04 g |
| Alanine | 0.914 g | 0.783 g |
| Serine | 1.57 g | 1.46 g |
| Proline | 5.7 g | 1.87 g |
| Glycine | 0.508 g | 0.46 g |
| Aspartic Acid | 3.69 g | 0.603 g |
| Glutamic Acid | 1.64 g | 1.26 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Cheese Swiss and Egg Yolk, including preparation variants and research-cited compound levels, or compare any two foods.