Boiled Egg vs. Cheese
Nutrition comparison of Cooked Boiled Egg and Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and cheese:
- Both cheese and boiled egg are high in Vitamin A, calcium, calories and protein.
- Boiled egg has more thiamin, pantothenic acid and folate, however, cheese contains more niacin.
- Boiled egg is a great source of Vitamin D.
- Cheese has more beta-carotene than boiled egg, however, boiled egg contains more lutein + zeaxanthin than cheese.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Cheese (Cheese, Mexican blend) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cheese and boiled egg are high in calories. Cheese has 148% more calories than boiled egg - cheese has 384 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is heavier in protein, lighter in fat and similar to cheese for carbs. Boiled egg has a macronutrient ratio of 34:3:64 and for cheese, 25:0:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Cheese | |
|---|---|---|
| Protein | 34% | 25% |
| Carbohydrates | 3% | ~ |
| Fat | 64% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Both cheese and boiled egg are low in carbohydrates - cheese has 0.13g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
sugar
Cheese has less sugar than boiled egg - boiled egg has 1.1g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both cheese and boiled egg are high in protein. Cheese has 87% more protein than boiled egg - cheese has 23.5g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Cheese is high in saturated fat and boiled egg has 80% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and cheese has 75% less cholesterol than boiled egg - cheese has 95mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.
Vitamins
Vitamin A
Both cheese and boiled egg are high in Vitamin A. Cheese has 17% more Vitamin A than boiled egg - cheese has 174ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has 314% more Vitamin D than cheese - cheese has 21iu of Vitamin D per 100 grams and boiled egg has 87iu of Vitamin D.
Vitamin E
Cheese and boiled egg contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Cheese and boiled egg contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Boiled egg has more thiamin, pantothenic acid and folate, however, cheese contains more niacin. Both boiled egg and cheese contain significant amounts of riboflavin, Vitamin B6 and Vitamin B12.
| Boiled Egg | Cheese | |
|---|---|---|
| Thiamin | 0.066 MG | 0.023 MG |
| Riboflavin | 0.513 MG | 0.318 MG |
| Niacin | 0.064 MG | 0.114 MG |
| Pantothenic acid | 1.398 MG | 0.249 MG |
| Vitamin B6 | 0.121 MG | 0.061 MG |
| Folate | 44 UG | 13 UG |
| Vitamin B12 | 1.11 UG | 1.23 UG |
Minerals
calcium
Both cheese and boiled egg are high in calcium. Cheese has 12 times more calcium than boiled egg - cheese has 659mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Boiled egg has 102% more iron than cheese - cheese has 0.59mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Boiled egg has 48% more potassium than cheese - cheese has 85mg of potassium per 100 grams and boiled egg has 126mg 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, cheese has more beta-carotene than boiled egg per 100 grams, however, boiled egg contains more lutein + zeaxanthin than cheese per 100 grams.
| Boiled Egg | Cheese | |
|---|---|---|
| beta-carotene | 11 UG | 56 UG |
| lutein + zeaxanthin | 353 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than cheese per 100 grams.
| Boiled Egg | Cheese | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.332 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.332 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than cheese per 100 grams.
| Boiled Egg | Cheese | |
|---|---|---|
| linoleic acid | 1.188 G | 0.532 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 G | 0.532 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Cheese (Cheese, Mexican blend) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Cheese g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 cheese or boiled egg contain more calories in 100 grams?Both cheese and boiled egg are high in calories. Cheese has 150% more calories than boiled egg - cheese has 384 calories in 100g and boiled egg has 155 calories.
Is cheese or boiled egg better for protein?
Both cheese and boiled egg are high in protein. Cheese has 90% more protein than boiled egg - cheese has 23.5g of protein per 100 grams and boiled egg has 12.6g of protein.
Does cheese or boiled egg contain more calcium?
Both cheese and boiled egg are high in calcium. Cheese has 12 times more calcium than boiled egg - cheese has 659mg of calcium in 100 grams and boiled egg has 50mg of calcium.