-
Egg, yolk, raw, fresh
Weight
100
g
Energy
322
kcal
Iron
(15.2%)
2.73
mg
Zinc
(20.9%)
2.3
mg
Copper
(8.6%)
0.077
mg
Manganese
(2.4%)
0.055
mg
Selenium
(101.8%)
56
μg
-
Cheese, goat, hard type
Weight
100
g
Energy
452
kcal
Iron
(10.4%)
1.88
mg
Zinc
(14.5%)
1.59
mg
Copper
(69.7%)
0.627
mg
Manganese
(11.0%)
0.252
mg
Selenium
(10.0%)
5.5
μg
-
Egg, turkey, whole, fresh, raw
Weight
100
g
Energy
171
kcal
Iron
(22.8%)
4.1
mg
Zinc
(14.4%)
1.58
mg
Copper
(6.9%)
0.062
mg
Manganese
(1.7%)
0.038
mg
Selenium
(62.4%)
34.3
μg
-
Egg, duck, whole, fresh, raw
Weight
100
g
Energy
185
kcal
Iron
(21.4%)
3.85
mg
Zinc
(12.8%)
1.41
mg
Copper
(6.9%)
0.062
mg
Manganese
(1.7%)
0.038
mg
Selenium
(66.2%)
36.4
μg
-
Egg, goose, whole, fresh, raw
Weight
100
g
Energy
185
kcal
Iron
(20.2%)
3.64
mg
Zinc
(12.1%)
1.33
mg
Copper
(6.9%)
0.062
mg
Manganese
(1.7%)
0.038
mg
Selenium
(67.1%)
36.9
μg
-
Egg, quail, whole, fresh, raw
Weight
100
g
Energy
158
kcal
Iron
(20.3%)
3.65
mg
Zinc
(13.4%)
1.47
mg
Copper
(6.9%)
0.062
mg
Manganese
(1.7%)
0.038
mg
Selenium
(58.2%)
32
μg
-
Cheese, goat, soft type
Weight
100
g
Energy
264
kcal
Iron
(10.6%)
1.9
mg
Zinc
(8.4%)
0.92
mg
Copper
(81.3%)
0.732
mg
Manganese
(4.3%)
0.1
mg
Selenium
(5.1%)
2.8
μg
-
Cheese, goat, semisoft type
Weight
100
g
Energy
364
kcal
Iron
(9.0%)
1.62
mg
Zinc
(6.0%)
0.66
mg
Copper
(62.7%)
0.564
mg
Manganese
(4.0%)
0.093
mg
Selenium
(6.9%)
3.8
μg
-
Egg, whole, raw, fresh
Weight
100
g
Energy
143
kcal
Iron
(9.7%)
1.75
mg
Zinc
(11.7%)
1.29
mg
Copper
(8.0%)
0.072
mg
Manganese
(1.2%)
0.028
mg
Selenium
(55.8%)
30.7
μg
-
Cheese, cheddar, reduced fat
Weight
100
g
Energy
316
kcal
Iron
(0.7%)
0.12
mg
Zinc
(40.4%)
4.44
mg
Copper
(4.8%)
0.043
mg
Manganese
(1.3%)
0.031
mg
Selenium
(65.1%)
35.8
μg
-
Cheese, swiss
Weight
100
g
Energy
393
kcal
Iron
(0.7%)
0.13
mg
Zinc
(39.7%)
4.37
mg
Copper
(5.2%)
0.047
mg
Manganese
(1.1%)
0.026
mg
Selenium
(54.5%)
30
μg
-
Cheese, pasteurized process, American, without added vitamin D
Weight
100
g
Energy
371
kcal
Iron
(3.5%)
0.63
mg
Zinc
(22.6%)
2.49
mg
Copper
(5.1%)
0.046
mg
Manganese
(1.8%)
0.041
mg
Selenium
(36.7%)
20.2
μg
-
Cheese, parmesan, hard
Weight
100
g
Energy
392
kcal
Iron
(4.6%)
0.82
mg
Zinc
(25.0%)
2.75
mg
Copper
(3.6%)
0.032
mg
Manganese
(0.9%)
0.02
mg
Selenium
(40.9%)
22.5
μg
-
Cheese, American, nonfat or fat free
Weight
100
g
Energy
126
kcal
Iron
(0.0%)
0
mg
Zinc
(37.4%)
4.11
mg
Copper
(62.1%)
0.559
mg
Manganese
-
mg
Selenium
(26.5%)
14.6
μg
-
Cheese, gjetost
Weight
100
g
Energy
466
kcal
Iron
(2.9%)
0.52
mg
Zinc
(10.4%)
1.14
mg
Copper
(8.9%)
0.08
mg
Manganese
(1.7%)
0.04
mg
Selenium
(26.4%)
14.5
μg
-
Cheese, cheddar
Weight
100
g
Energy
403
kcal
Iron
(0.8%)
0.14
mg
Zinc
(33.1%)
3.64
mg
Copper
(3.3%)
0.03
mg
Manganese
(1.2%)
0.027
mg
Selenium
(51.8%)
28.5
μg
-
Cheese, feta
Weight
100
g
Energy
265
kcal
Iron
(3.6%)
0.65
mg
Zinc
(26.2%)
2.88
mg
Copper
(3.6%)
0.032
mg
Manganese
(1.2%)
0.028
mg
Selenium
(27.3%)
15
μg
-
Cheese, romano
Weight
100
g
Energy
387
kcal
Iron
(4.3%)
0.77
mg
Zinc
(23.5%)
2.58
mg
Copper
(3.3%)
0.03
mg
Manganese
(0.9%)
0.02
mg
Selenium
(26.4%)
14.5
μg
-
Cheese, colby
Weight
100
g
Energy
394
kcal
Iron
(4.2%)
0.76
mg
Zinc
(27.9%)
3.07
mg
Copper
(4.7%)
0.042
mg
Manganese
(0.5%)
0.012
mg
Selenium
(26.4%)
14.5
μg
-
Cheese, caraway
Weight
100
g
Energy
376
kcal
Iron
(3.6%)
0.64
mg
Zinc
(26.7%)
2.94
mg
Copper
(2.7%)
0.024
mg
Manganese
(0.9%)
0.021
mg
Selenium
(26.4%)
14.5
μg
-
Cheese, roquefort
Weight
100
g
Energy
369
kcal
Iron
(3.1%)
0.56
mg
Zinc
(18.9%)
2.08
mg
Copper
(3.8%)
0.034
mg
Manganese
(1.3%)
0.03
mg
Selenium
(26.4%)
14.5
μg
-
Cheese, mozzarella, whole milk
Weight
100
g
Energy
299
kcal
Iron
(2.4%)
0.44
mg
Zinc
(26.5%)
2.92
mg
Copper
(1.2%)
0.011
mg
Manganese
(1.3%)
0.03
mg
Selenium
(30.9%)
17
μg
-
Cheese, dry white, queso seco
Weight
100
g
Energy
325
kcal
Iron
(1.0%)
0.18
mg
Zinc
(29.8%)
3.28
mg
Copper
(3.0%)
0.027
mg
Manganese
(0.8%)
0.018
mg
Selenium
(40.7%)
22.4
μg
-
Cheese, brie
Weight
100
g
Energy
334
kcal
Iron
(2.8%)
0.5
mg
Zinc
(21.6%)
2.38
mg
Copper
(2.1%)
0.019
mg
Manganese
(1.5%)
0.034
mg
Selenium
(26.4%)
14.5
μg