Cheese vs. Fried Egg
Nutrition comparison of 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
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 cheese and fried egg:
- Both cheese and fried egg are high in Vitamin A, calcium, calories and protein.
- Fried egg has more pantothenic acid, Vitamin B6 and folate.
- Fried egg is a great source of Vitamin D.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Fried Egg (Egg, whole, cooked, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cheese and fried egg are high in calories. Cheese has 96% more calories than fried egg - cheese has 384 calories per 100 grams and fried egg has 196 calories.
For macronutrient ratios, cheese is lighter in protein, heavier in fat and similar to fried egg for carbs. Cheese has a macronutrient ratio of 25:0:75 and for fried egg, 29:2:70 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Fried Egg | |
|---|---|---|
| Protein | 25% | 29% |
| Carbohydrates | ~ | 2% |
| Fat | 75% | 70% |
| Alcohol | ~ | ~ |
carbohydrates
Both cheese and fried egg are low in carbohydrates - cheese has 0.13g of total carbs per 100 grams and fried egg has 0.83g of carbohydrates.
sugar
Fried egg and cheese contain similar amounts of sugar - fried egg has 0.4g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both cheese and fried egg are high in protein. Cheese has 73% more protein than fried egg - cheese has 23.5g of protein per 100 grams and fried egg has 13.6g of protein.
Fat
saturated fat
Cheese is high in saturated fat and fried egg has 73% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and fried egg has 4.3g of saturated fat.
trans fat
Both fried egg and cheese are low in trans fat - fried egg has 0.04g of trans fat per 100 grams and cheese does not contain significant amounts.
cholesterol
Fried egg is high in cholesterol and cheese has 76% less cholesterol than fried egg - cheese has 95mg of cholesterol per 100 grams and fried egg has 401mg of cholesterol.
Vitamins
Vitamin A
Both cheese and fried egg are high in Vitamin A. Fried egg has 26% more Vitamin A than cheese - cheese has 174ug 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 319% more Vitamin D than cheese - cheese has 21iu of Vitamin D per 100 grams and fried egg has 88iu of Vitamin D.
Vitamin E
Cheese and fried egg contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and fried egg has 1.3mg of Vitamin E.
Vitamin K
Cheese and fried egg contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and fried egg has 5.6ug of Vitamin K.
The B Vitamins
Fried egg has more pantothenic acid, Vitamin B6 and folate. Both cheese and fried egg contain significant amounts of thiamin, riboflavin, niacin and Vitamin B12.
| Cheese | Fried Egg | |
|---|---|---|
| Thiamin | 0.023 MG | 0.044 MG |
| Riboflavin | 0.318 MG | 0.495 MG |
| Niacin | 0.114 MG | 0.082 MG |
| Pantothenic acid | 0.249 MG | 1.66 MG |
| Vitamin B6 | 0.061 MG | 0.184 MG |
| Folate | 13 UG | 51 UG |
| Vitamin B12 | 1.23 UG | 0.97 UG |
Minerals
calcium
Both cheese and fried egg are high in calcium. Cheese has 963% more calcium than fried egg - cheese has 659mg of calcium per 100 grams and fried egg has 62mg of calcium.
iron
Fried egg has 220% more iron than cheese - cheese has 0.59mg of iron per 100 grams and fried egg has 1.9mg of iron.
potassium
Fried egg has 79% more potassium than cheese - cheese has 85mg 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, both cheese and fried egg contain significant amounts of beta-carotene.
| Cheese | Fried Egg | |
|---|---|---|
| beta-carotene | 56 UG | 35 UG |
| lutein + zeaxanthin | ~ | 543 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than fried egg per 100 grams, however, fried egg contains more dha than cheese per 100 grams.
| Cheese | Fried Egg | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.137 G |
| DHA | ~ | 0.063 G |
| DPA | ~ | 0.007 G |
| Total | 0.332 G | 0.207 G |
omega 6s
Comparing omega-6 fatty acids, fried egg has more linoleic acid than cheese per 100 grams.
| Cheese | Fried Egg | |
|---|---|---|
| linoleic acid | 0.532 G | 2.781 G |
| other omega 6 | ~ | 0.019 G |
| Total | 0.532 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.
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 cheese or fried egg contain more calories in 100 grams?Both cheese and fried egg are high in calories. Cheese has 100% more calories than fried egg - cheese has 384 calories in 100g and fried egg has 196 calories.
Does cheese or fried egg contain more calcium?
Both cheese and fried egg are high in calcium. Cheese has 960% more calcium than fried egg - cheese has 659mg of calcium in 100 grams and fried egg has 62mg of calcium.