Blue Cheese vs. Egg
Nutrition comparison of Blue Cheese and Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blue cheese
versus
egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blue cheese and egg:
- Both egg and blue cheese are high in Vitamin A, calcium, calories and protein.
- Blue cheese has more beta-carotene than egg, however, egg contains more lutein + zeaxanthin than blue cheese.
- Blue cheese has more niacin.
- Blue cheese is a great source of potassium.
- Egg has signficantly more iron than blue cheese.
- Egg is a great source of Vitamin D.
USDA sources for nutritional information: Blue Cheese (Cheese, blue) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and blue cheese are high in calories. Blue cheese has 147% more calories than egg - egg has 143 calories per 100 grams and blue cheese has 353 calories.
For macronutrient ratios, blue cheese is lighter in protein, heavier in fat and similar to egg for carbs. Blue cheese has a macronutrient ratio of 24:3:73 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blue Cheese | Egg | |
|---|---|---|
| Protein | 24% | 36% |
| Carbohydrates | 3% | 2% |
| Fat | 73% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and blue cheese are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and blue cheese has 2.3g of carbohydrates.
sugar
Egg and blue cheese contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and blue cheese has 0.5g of sugar.
Protein
protein
Both egg and blue cheese are high in protein. Blue cheese has 70% more protein than egg - egg has 12.6g of protein per 100 grams and blue cheese has 21.4g of protein.
Fat
saturated fat
Blue cheese is high in saturated fat and egg has 83% less saturated fat than blue cheese - egg has 3.1g of saturated fat per 100 grams and blue cheese has 18.7g of saturated fat.
trans fat
Both egg and blue cheese are low in trans fat - egg has 0.04g of trans fat per 100 grams and blue cheese does not contain significant amounts.
cholesterol
Egg is high in cholesterol and blue cheese has 80% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and blue cheese has 75mg of cholesterol.
Vitamins
Vitamin A
Both egg and blue cheese are high in Vitamin A. Blue cheese has 24% more Vitamin A than egg - egg has 160ug of Vitamin A per 100 grams and blue cheese has 198ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has 290% more Vitamin D than blue cheese - egg has 82iu of Vitamin D per 100 grams and blue cheese has 21iu of Vitamin D.
Vitamin E
Egg and blue cheese contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and blue cheese has 0.25mg of Vitamin E.
Vitamin K
Egg and blue cheese contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and blue cheese has 2.4ug of Vitamin K.
The B Vitamins
Blue cheese has more niacin. Both blue cheese and egg contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Blue Cheese | Egg | |
|---|---|---|
| Thiamin | 0.029 MG | 0.04 MG |
| Riboflavin | 0.382 MG | 0.457 MG |
| Niacin | 1.016 MG | 0.075 MG |
| Pantothenic acid | 1.729 MG | 1.533 MG |
| Vitamin B6 | 0.166 MG | 0.17 MG |
| Folate | 36 UG | 47 UG |
| Vitamin B12 | 1.22 UG | 0.89 UG |
Minerals
calcium
Both egg and blue cheese are high in calcium. Blue cheese has 843% more calcium than egg - egg has 56mg of calcium per 100 grams and blue cheese has 528mg of calcium.
iron
Egg has signficantly more iron than blue cheese - egg has 1.8mg of iron per 100 grams and blue cheese has 0.31mg of iron.
potassium
Blue cheese is a great source of potassium and it has 86% more potassium than egg - egg has 138mg of potassium per 100 grams and blue cheese has 256mg 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, blue cheese has more beta-carotene than egg per 100 grams, however, egg contains more lutein + zeaxanthin than blue cheese per 100 grams.
| Blue Cheese | Egg | |
|---|---|---|
| beta-carotene | 74 UG | ~ |
| lutein + zeaxanthin | ~ | 503 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blue cheese has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than blue cheese per 100 grams.
| Blue Cheese | Egg | |
|---|---|---|
| alpha linoleic acid | 0.264 G | 0.048 G |
| DHA | ~ | 0.058 G |
| DPA | ~ | 0.007 G |
| Total | 0.264 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than blue cheese per 100 grams.
| Blue Cheese | Egg | |
|---|---|---|
| linoleic acid | 0.536 G | 1.555 G |
| other omega 6 | ~ | 0.022 G |
| Total | 0.536 G | 1.577 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: Blue Cheese (Cheese, blue) and Egg (Egg, whole, raw, fresh) .
Blue Cheese g
()
|
Daily Values (%) |
Egg g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
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 % |
|
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 % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| 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% |
|
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% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| 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 or blue cheese contain more calories in 100 grams?Both egg and blue cheese are high in calories. Blue cheese has 150% more calories than egg - egg has 143 calories in 100g and blue cheese has 353 calories.
Is egg or blue cheese better for protein?
Both egg and blue cheese are high in protein. Blue cheese has 70% more protein than egg - egg has 12.6g of protein per 100 grams and blue cheese has 21.4g of protein.
Does egg or blue cheese contain more calcium?
Both egg and blue cheese are high in calcium. Blue cheese has 840% more calcium than egg - egg has 56mg of calcium in 100 grams and blue cheese has 528mg of calcium.