Cheese vs. Egg Yolk
Nutrition comparison of 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
cheese
versus
egg yolk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and egg yolk:
- Both cheese and egg yolk are high in Vitamin A, calcium, calories, protein and saturated fat.
- Egg yolk has more thiamin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin D.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Egg Yolk (Egg, yolk, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cheese and egg yolk are high in calories. Cheese has 19% more calories than egg yolk - cheese has 384 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, cheese is heavier in protein, lighter in carbs and similar to egg yolk for fat. Cheese has a macronutrient ratio of 25:0:75 and for egg yolk, 20:5:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Egg Yolk | |
|---|---|---|
| Protein | 25% | 20% |
| Carbohydrates | ~ | 5% |
| Fat | 75% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Both cheese and egg yolk are low in carbohydrates - cheese has 0.13g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
sugar
Egg yolk and cheese contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both cheese and egg yolk are high in protein. Cheese has 48% more protein than egg yolk - cheese has 23.5g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Both cheese and egg yolk are high in saturated fat. Cheese has 68% more saturated fat than egg yolk - cheese has 16.1g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and cheese has 91% less cholesterol than egg yolk - cheese has 95mg of cholesterol per 100 grams and egg yolk has 1085mg of cholesterol.
Vitamins
Vitamin A
Both cheese and egg yolk are high in Vitamin A. Egg yolk has 119% more Vitamin A than cheese - cheese has 174ug of Vitamin A per 100 grams and egg yolk has 381ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has 938% more Vitamin D than cheese - cheese has 21iu of Vitamin D per 100 grams and egg yolk has 218iu of Vitamin D.
Vitamin E
Egg yolk has 932% more Vitamin E than cheese - cheese has 0.25mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Cheese and egg yolk contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
Egg yolk has more thiamin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more niacin. Both cheese and egg yolk contain significant amounts of riboflavin and Vitamin B12.
| Cheese | Egg Yolk | |
|---|---|---|
| Thiamin | 0.023 MG | 0.176 MG |
| Riboflavin | 0.318 MG | 0.528 MG |
| Niacin | 0.114 MG | 0.024 MG |
| Pantothenic acid | 0.249 MG | 2.99 MG |
| Vitamin B6 | 0.061 MG | 0.35 MG |
| Folate | 13 UG | 146 UG |
| Vitamin B12 | 1.23 UG | 1.95 UG |
Minerals
calcium
Both cheese and egg yolk are high in calcium. Cheese has 411% more calcium than egg yolk - cheese has 659mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 363% more iron than cheese - cheese has 0.59mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Cheese and egg yolk contain similar amounts of potassium - cheese has 85mg of potassium per 100 grams and egg yolk has 109mg 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 cheese and egg yolk contain significant amounts of beta-carotene.
| Cheese | Egg Yolk | |
|---|---|---|
| beta-carotene | 56 UG | 88 UG |
| alpha-carotene | ~ | 38 UG |
| lutein + zeaxanthin | ~ | 1094 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than egg yolk per 100 grams, however, egg yolk contains more dha and epa than cheese per 100 grams.
| Cheese | Egg Yolk | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.103 G |
| DHA | ~ | 0.114 G |
| EPA | ~ | 0.011 G |
| Total | 0.332 G | 0.228 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than cheese per 100 grams.
| Cheese | Egg Yolk | |
|---|---|---|
| linoleic acid | 0.532 G | 3.538 G |
| other omega 6 | ~ | 0.438 G |
| Total | 0.532 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.
Cheese g
()
|
Daily Values (%) |
Egg Yolk 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 egg yolk contain more calories in 100 grams?Both cheese and egg yolk are high in calories. Cheese has 20% more calories than egg yolk - cheese has 384 calories in 100g and egg yolk has 322 calories.
Does cheese or egg yolk contain more calcium?
Both cheese and egg yolk are high in calcium. Cheese has 410% more calcium than egg yolk - cheese has 659mg of calcium in 100 grams and egg yolk has 129mg of calcium.