Cheddar Cheese vs. Fried Egg
Nutrition comparison of Cheddar Cheese and Cooked Fried 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
cooked
fried egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and fried egg:
- Both cheddar cheese and fried egg are high in Vitamin A, calcium, calories and protein.
- Cheddar cheese has more beta-carotene than fried egg, however, fried egg contains more lutein + zeaxanthin than cheddar cheese.
- For omega-3 fatty acids, fried egg has more dha than cheddar cheese, however, cheddar cheese contains more dpa than fried egg.
- Fried egg has more niacin, pantothenic acid and Vitamin B6.
- Fried egg has signficantly more iron than cheddar cheese.
- Fried egg is a great source of Vitamin D.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Fried Egg (Egg, whole, cooked, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cheddar cheese and fried egg are high in calories. Cheddar cheese has 106% more calories than fried egg - cheddar cheese has 403 calories per 100 grams and fried egg has 196 calories.
For macronutrient ratios, cheddar cheese is lighter in protein, heavier in fat and similar to fried egg for carbs. Cheddar cheese has a macronutrient ratio of 23:3:74 and for fried egg, 29:2:70 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Fried Egg | |
|---|---|---|
| Protein | 23% | 29% |
| Carbohydrates | 3% | 2% |
| Fat | 74% | 70% |
| Alcohol | ~ | ~ |
carbohydrates
Both cheddar cheese and fried egg are low in carbohydrates - cheddar cheese has 3.4g of total carbs per 100 grams and fried egg has 0.83g of carbohydrates.
sugar
Cheddar cheese and fried egg contain similar amounts of sugar - cheddar cheese has 0.48g of sugar per 100 grams and fried egg has 0.4g of sugar.
Protein
protein
Both cheddar cheese and fried egg are high in protein. Cheddar cheese has 68% more protein than fried egg - cheddar cheese has 22.9g of protein per 100 grams and fried egg has 13.6g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and fried egg has 77% less saturated fat than cheddar cheese - cheddar cheese has 18.9g of saturated fat per 100 grams and fried egg has 4.3g of saturated fat.
trans fat
Both fried egg and cheddar cheese are low in trans fat - fried egg has 0.04g of trans fat per 100 grams and cheddar cheese does not contain significant amounts.
cholesterol
Fried egg is high in cholesterol and cheddar cheese has 75% less cholesterol than fried egg - cheddar cheese has 99mg of cholesterol per 100 grams and fried egg has 401mg of cholesterol.
Vitamins
Vitamin A
Both cheddar cheese and fried egg are high in Vitamin A. Cheddar cheese has 54% more Vitamin A than fried egg - cheddar cheese has 337ug of Vitamin A per 100 grams and fried egg has 219ug of Vitamin A.
Vitamin D
Fried egg is a great source of Vitamin D and it has 267% more Vitamin D than cheddar cheese - cheddar cheese has 24iu of Vitamin D per 100 grams and fried egg has 88iu of Vitamin D.
Vitamin E
Cheddar cheese and fried egg contain similar amounts of Vitamin E - cheddar cheese has 0.71mg of Vitamin E per 100 grams and fried egg has 1.3mg of Vitamin E.
Vitamin K
Cheddar cheese and fried egg contain similar amounts of Vitamin K - cheddar cheese has 2.4ug of Vitamin K per 100 grams and fried egg has 5.6ug of Vitamin K.
The B Vitamins
Fried egg has more niacin, pantothenic acid and Vitamin B6. Both cheddar cheese and fried egg contain significant amounts of thiamin, riboflavin, folate and Vitamin B12.
| Cheddar Cheese | Fried Egg | |
|---|---|---|
| Thiamin | 0.029 MG | 0.044 MG |
| Riboflavin | 0.428 MG | 0.495 MG |
| Niacin | 0.059 MG | 0.082 MG |
| Pantothenic acid | 0.41 MG | 1.66 MG |
| Vitamin B6 | 0.066 MG | 0.184 MG |
| Folate | 27 UG | 51 UG |
| Vitamin B12 | 1.1 UG | 0.97 UG |
Minerals
calcium
Both cheddar cheese and fried egg are high in calcium. Cheddar cheese has 10 times more calcium than fried egg - cheddar cheese has 710mg of calcium per 100 grams and fried egg has 62mg of calcium.
iron
Fried egg has signficantly more iron than cheddar cheese - cheddar cheese has 0.14mg of iron per 100 grams and fried egg has 1.9mg of iron.
potassium
Fried egg has 100% more potassium than cheddar cheese - cheddar cheese has 76mg of potassium per 100 grams and fried egg has 152mg 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 fried egg per 100 grams, however, fried egg contains more lutein + zeaxanthin than cheddar cheese per 100 grams.
| Cheddar Cheese | Fried Egg | |
|---|---|---|
| beta-carotene | 85 UG | 35 UG |
| lutein + zeaxanthin | ~ | 543 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried egg has more dha than cheddar cheese per 100 grams, however, cheddar cheese contains more dpa than fried egg per 100 grams. Both cheddar cheese and fried egg contain significant amounts of alpha linoleic acid (ALA).
| Cheddar Cheese | Fried Egg | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.137 G |
| DHA | 0.001 G | 0.063 G |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | 0.007 G |
| Total | 0.142 G | 0.207 G |
omega 6s
Comparing omega-6 fatty acids, fried egg has more linoleic acid than cheddar cheese per 100 grams.
| Cheddar Cheese | Fried Egg | |
|---|---|---|
| other omega 6 | 0.007 G | 0.019 G |
| linoleic acid | 1.171 G | 2.781 G |
| Total | 1.178 G | 2.8 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 Fried Egg (Egg, whole, cooked, fried) .
Cheddar Cheese g
()
|
Daily Values (%) |
Cooked Fried 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 cheddar cheese or fried egg contain more calories in 100 grams?Both cheddar cheese and fried egg are high in calories. Cheddar cheese has 110% more calories than fried egg - cheddar cheese has 403 calories in 100g and fried egg has 196 calories.
Does cheddar cheese or fried egg contain more calcium?
Both cheddar cheese and fried egg are high in calcium. Cheddar cheese has 10 times more calcium than fried egg - cheddar cheese has 710mg of calcium in 100 grams and fried egg has 62mg of calcium.