Cheese vs. Egg
Nutrition comparison of Cheese and Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and egg:
- Both egg and cheese are high in Vitamin A, calcium, calories and protein.
- Cheese has more beta-carotene than egg, however, egg contains more lutein + zeaxanthin than cheese.
- Egg has more pantothenic acid, Vitamin B6 and folate.
- Egg is a great source of Vitamin D.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and cheese are high in calories. Cheese has 169% more calories than egg - egg has 143 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is lighter in protein, heavier in fat and similar to egg for carbs. Cheese has a macronutrient ratio of 25:0:75 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Egg | |
|---|---|---|
| Protein | 25% | 36% |
| Carbohydrates | ~ | 2% |
| Fat | 75% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and cheese are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
sugar
Egg and cheese contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both egg and cheese are high in protein. Cheese has 87% more protein than egg - egg has 12.6g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and egg has 81% less saturated fat than cheese - egg has 3.1g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
trans fat
Both egg and cheese are low in trans fat - egg has 0.04g of trans fat per 100 grams and cheese does not contain significant amounts.
cholesterol
Egg is high in cholesterol and cheese has 74% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and cheese has 95mg of cholesterol.
Vitamins
Vitamin A
Both egg and cheese are high in Vitamin A. Egg is very similar to egg for Vitamin A - egg has 160ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has 290% more Vitamin D than cheese - egg has 82iu of Vitamin D per 100 grams and cheese has 21iu of Vitamin D.
Vitamin E
Egg and cheese contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Egg and cheese contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Egg has more pantothenic acid, Vitamin B6 and folate. Both cheese and egg contain significant amounts of thiamin, riboflavin, niacin and Vitamin B12.
| Cheese | Egg | |
|---|---|---|
| Thiamin | 0.023 MG | 0.04 MG |
| Riboflavin | 0.318 MG | 0.457 MG |
| Niacin | 0.114 MG | 0.075 MG |
| Pantothenic acid | 0.249 MG | 1.533 MG |
| Vitamin B6 | 0.061 MG | 0.17 MG |
| Folate | 13 UG | 47 UG |
| Vitamin B12 | 1.23 UG | 0.89 UG |
Minerals
calcium
Both egg and cheese are high in calcium. Cheese has 10 times more calcium than egg - egg has 56mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Egg has 197% more iron than cheese - egg has 1.8mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Egg has 62% more potassium than cheese - egg has 138mg of potassium per 100 grams and cheese has 85mg 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 egg per 100 grams, however, egg contains more lutein + zeaxanthin than cheese per 100 grams.
| Cheese | Egg | |
|---|---|---|
| beta-carotene | 56 UG | ~ |
| lutein + zeaxanthin | ~ | 503 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than cheese per 100 grams.
| Cheese | Egg | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.048 G |
| DHA | ~ | 0.058 G |
| DPA | ~ | 0.007 G |
| Total | 0.332 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than cheese per 100 grams.
| Cheese | Egg | |
|---|---|---|
| linoleic acid | 0.532 G | 1.555 G |
| other omega 6 | ~ | 0.022 G |
| Total | 0.532 G | 1.577 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cheese or Egg .
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 % |
|
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 % |
|
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% |
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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 % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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% |
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| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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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% |
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UG % | |
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5% | iodine | 5% |
|
UG % | |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
|
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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 cheese contain more calories in 100 grams?Both egg and cheese are high in calories. Cheese has 170% more calories than egg - egg has 143 calories in 100g and cheese has 384 calories.
Is egg or cheese better for protein?
Both egg and cheese are high in protein. Cheese has 90% more protein than egg - egg has 12.6g of protein per 100 grams and cheese has 23.5g of protein.
Does egg or cheese contain more calcium?
Both egg and cheese are high in calcium. Cheese has 10 times more calcium than egg - egg has 56mg of calcium in 100 grams and cheese has 659mg of calcium.