Cheddar Cheese vs. Egg
Nutrition comparison of Cheddar Cheese and Egg
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
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and egg:
- Both egg and cheddar cheese are high in Vitamin A, calcium, calories and protein.
- Cheddar cheese has more beta-carotene than egg, however, egg contains more lutein + zeaxanthin than cheddar cheese.
- Egg has more niacin, pantothenic acid and Vitamin B6.
- Egg has signficantly more iron than cheddar cheese.
- Egg is a great source of Vitamin D.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and cheddar cheese are high in calories. Cheddar cheese has 182% more calories than egg - egg has 143 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is lighter in protein, heavier in fat and similar to egg for carbs. Cheddar cheese has a macronutrient ratio of 23:3:74 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Egg | |
|---|---|---|
| Protein | 23% | 36% |
| Carbohydrates | 3% | 2% |
| Fat | 74% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and cheddar cheese are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
sugar
Egg and cheddar cheese contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Both egg and cheddar cheese are high in protein. Cheddar cheese has 82% more protein than egg - egg has 12.6g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and egg has 83% less saturated fat than cheddar cheese - egg has 3.1g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
trans fat
Both egg and cheddar cheese are low in trans fat - egg has 0.04g of trans fat per 100 grams and cheddar cheese does not contain significant amounts.
cholesterol
Egg is high in cholesterol and cheddar cheese has 73% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and cheddar cheese has 99mg of cholesterol.
Vitamins
Vitamin A
Both egg and cheddar cheese are high in Vitamin A. Cheddar cheese has 111% more Vitamin A than egg - egg has 160ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has 242% more Vitamin D than cheddar cheese - egg has 82iu of Vitamin D per 100 grams and cheddar cheese has 24iu of Vitamin D.
Vitamin E
Egg and cheddar cheese contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Egg and cheddar cheese contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.
The B Vitamins
Egg has more niacin, pantothenic acid and Vitamin B6. Both cheddar cheese and egg contain significant amounts of thiamin, riboflavin, folate and Vitamin B12.
| Cheddar Cheese | Egg | |
|---|---|---|
| Thiamin | 0.029 MG | 0.04 MG |
| Riboflavin | 0.428 MG | 0.457 MG |
| Niacin | 0.059 MG | 0.075 MG |
| Pantothenic acid | 0.41 MG | 1.533 MG |
| Vitamin B6 | 0.066 MG | 0.17 MG |
| Folate | 27 UG | 47 UG |
| Vitamin B12 | 1.1 UG | 0.89 UG |
Minerals
calcium
Both egg and cheddar cheese are high in calcium. Cheddar cheese has 11 times more calcium than egg - egg has 56mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Egg has signficantly more iron than cheddar cheese - egg has 1.8mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Egg has 82% more potassium than cheddar cheese - egg has 138mg 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, cheddar cheese has more beta-carotene than egg per 100 grams, however, egg contains more lutein + zeaxanthin than cheddar cheese per 100 grams.
| Cheddar Cheese | Egg | |
|---|---|---|
| beta-carotene | 85 UG | ~ |
| lutein + zeaxanthin | ~ | 503 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more alpha linoleic acid (ALA) and dpa than egg per 100 grams, however, egg contains more dha than cheddar cheese per 100 grams.
| Cheddar Cheese | Egg | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.048 G |
| DHA | 0.001 G | 0.058 G |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | 0.007 G |
| Total | 0.142 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both cheddar cheese and egg contain significant amounts of linoleic acid.
| Cheddar Cheese | Egg | |
|---|---|---|
| other omega 6 | 0.036 G | 0.022 G |
| linoleic acid | 1.171 G | 1.555 G |
| Total | 1.207 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: Cheddar Cheese (Cheese, cheddar) and Egg (Egg, whole, raw, fresh) .
Cheddar Cheese g
()
|
Daily Values (%) |
Egg 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 egg or cheddar cheese contain more calories in 100 grams?Both egg and cheddar cheese are high in calories. Cheddar cheese has 180% more calories than egg - egg has 143 calories in 100g and cheddar cheese has 403 calories.
Is egg or cheddar cheese better for protein?
Both egg and cheddar cheese are high in protein. Cheddar cheese has 80% more protein than egg - egg has 12.6g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Does egg or cheddar cheese contain more calcium?
Both egg and cheddar cheese are high in calcium. Cheddar cheese has 11 times more calcium than egg - egg has 56mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.