Cheddar Cheese vs. Egg Yolk
Nutrition comparison of Cheddar Cheese and Egg Yolk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
egg yolk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and egg yolk:
- Both egg yolk and cheddar cheese are high in Vitamin A, calcium, calories, protein and saturated fat.
- Egg yolk has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin D.
- For omega-3 fatty acids, egg yolk has more dha than cheddar cheese, however, cheddar cheese contains more dpa than egg yolk.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Egg Yolk (Egg, yolk, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg yolk and cheddar cheese are high in calories. Cheddar cheese has 25% more calories than egg yolk - egg yolk has 322 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is similar to egg yolk for protein, carbs and fat. Cheddar cheese has a macronutrient ratio of 23:3:74 and for egg yolk, 20:5:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Egg Yolk | |
|---|---|---|
| Protein | 23% | 20% |
| Carbohydrates | 3% | 5% |
| Fat | 74% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg yolk and cheddar cheese are low in carbohydrates - egg yolk has 3.6g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
sugar
Egg yolk and cheddar cheese contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Both egg yolk and cheddar cheese are high in protein. Cheddar cheese has 44% more protein than egg yolk - egg yolk has 15.9g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Both egg yolk and cheddar cheese are high in saturated fat. Cheddar cheese has 98% more saturated fat than egg yolk - egg yolk has 9.6g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and cheddar cheese has 91% less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and cheddar cheese has 99mg of cholesterol.
Vitamins
Vitamin A
Both egg yolk and cheddar cheese are high in Vitamin A. Egg yolk has 13% more Vitamin A than cheddar cheese - egg yolk has 381ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has 808% more Vitamin D than cheddar cheese - egg yolk has 218iu of Vitamin D per 100 grams and cheddar cheese has 24iu of Vitamin D.
Vitamin E
Egg yolk has 263% more Vitamin E than cheddar cheese - egg yolk has 2.6mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Egg yolk and cheddar cheese contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.
The B Vitamins
Egg yolk has more thiamin, pantothenic acid, Vitamin B6 and folate. Both cheddar cheese and egg yolk contain significant amounts of riboflavin and Vitamin B12.
| Cheddar Cheese | Egg Yolk | |
|---|---|---|
| Thiamin | 0.029 MG | 0.176 MG |
| Riboflavin | 0.428 MG | 0.528 MG |
| Niacin | 0.059 MG | 0.024 MG |
| Pantothenic acid | 0.41 MG | 2.99 MG |
| Vitamin B6 | 0.066 MG | 0.35 MG |
| Folate | 27 UG | 146 UG |
| Vitamin B12 | 1.1 UG | 1.95 UG |
Minerals
calcium
Both egg yolk and cheddar cheese are high in calcium. Cheddar cheese has 450% more calcium than egg yolk - egg yolk has 129mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Egg yolk is a great source of iron and it has 18 times more iron than cheddar cheese - egg yolk has 2.7mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Egg yolk and cheddar cheese contain similar amounts of potassium - egg yolk has 109mg of potassium per 100 grams and cheddar cheese has 76mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both cheddar cheese and egg yolk contain significant amounts of beta-carotene.
| Cheddar Cheese | Egg Yolk | |
|---|---|---|
| beta-carotene | 85 UG | 88 UG |
| alpha-carotene | ~ | 38 UG |
| lutein + zeaxanthin | ~ | 1094 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more dha than cheddar cheese per 100 grams, however, cheddar cheese contains more dpa than egg yolk per 100 grams. Both cheddar cheese and egg yolk contain significant amounts of alpha linoleic acid (ALA) and EPA.
| Cheddar Cheese | Egg Yolk | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.103 G |
| DHA | 0.001 G | 0.114 G |
| EPA | 0.01 G | 0.011 G |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.228 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than cheddar cheese per 100 grams.
| Cheddar Cheese | Egg Yolk | |
|---|---|---|
| other omega 6 | 0.053 G | 0.438 G |
| linoleic acid | 1.171 G | 3.538 G |
| Total | 1.224 G | 3.976 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cheddar Cheese (Cheese, cheddar) and Egg Yolk (Egg, yolk, raw, fresh) .
Cheddar Cheese g
()
|
Daily Values (%) |
Egg Yolk g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does egg yolk or cheddar cheese contain more calories in 100 grams?Both egg yolk and cheddar cheese are high in calories. Cheddar cheese has 30% more calories than egg yolk - egg yolk has 322 calories in 100g and cheddar cheese has 403 calories.
Does egg yolk or cheddar cheese contain more calcium?
Both egg yolk and cheddar cheese are high in calcium. Cheddar cheese has 450% more calcium than egg yolk - egg yolk has 129mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.