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Egg vs Cheese - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 529mg)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 15.6g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 27)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is lower in Cholesterol?
Cheese
Cheese is lower in Cholesterol (difference - 274mg)
Which food contains less Sugars?
Cheese
Cheese contains less Sugars (difference - 0.64g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Egg Cheese
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugars ok
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Egg Cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
28
Egg
23
Cheese
Mineral Summary Score
55
Egg
67
Cheese

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Egg
4
:
4
Cheese
Contains more Iron +750%
Contains more Potassium +65.8%
Contains more Copper +6566.7%
Contains less Sodium -81%
Contains more Calcium +1320%
Contains more Magnesium +170%
Contains more Zinc +246.7%
Contains more Phosphorus +164.5%
Contains more Iron +750%
Contains more Potassium +65.8%
Contains more Copper +6566.7%
Contains less Sodium -81%
Contains more Calcium +1320%
Contains more Magnesium +170%
Contains more Zinc +246.7%
Contains more Phosphorus +164.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Egg
8
:
2
Cheese
Contains more Vitamin D +262.5%
Contains more Vitamin E +45.1%
Contains more Vitamin B1 +127.6%
Contains more Vitamin B2 +19.9%
Contains more Vitamin B5 +241%
Contains more Vitamin B6 +83.3%
Contains more Vitamin A +138.8%
Contains more Vitamin K +700%
Equal in Vitamin B3 - 0.059
Equal in Vitamin B12 - 1.1
Contains more Vitamin D +262.5%
Contains more Vitamin E +45.1%
Contains more Vitamin B1 +127.6%
Contains more Vitamin B2 +19.9%
Contains more Vitamin B5 +241%
Contains more Vitamin B6 +83.3%
Contains more Vitamin A +138.8%
Contains more Vitamin K +700%
Equal in Vitamin B3 - 0.059
Equal in Vitamin B12 - 1.1

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
75%
Egg
137%
Cheese
Carbohydrates
1%
Egg
3%
Cheese
Fats
49%
Egg
154%
Cheese

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Egg Cheese Opinion
Calories 155 404 Cheese
Protein 12.58 22.87 Cheese
Fats 10.61 33.31 Cheese
Vitamin C 0 0
Carbs 1.12 3.09 Cheese
Cholesterol 373 99 Cheese
Vitamin D 87 24 Egg
Iron 1.19 0.14 Egg
Calcium 50 710 Cheese
Potassium 126 76 Egg
Magnesium 10 27 Cheese
Sugars 1.12 0.48 Egg
Fiber 0 0
Copper 2 0.03 Egg
Zinc 1.05 3.64 Cheese
Starch
Phosphorus 172 455 Cheese
Sodium 124 653 Egg
Vitamin A 520 1242 Cheese
Vitamin E 1.03 0.71 Egg
Vitamin D 2.2 0.6 Egg
Vitamin B1 0.066 0.029 Egg
Vitamin B2 0.513 0.428 Egg
Vitamin B3 0.064 0.059 Egg
Vitamin B5 1.398 0.41 Egg
Vitamin B6 0.121 0.066 Egg
Vitamin B12 1.11 1.1 Egg
Vitamin K 0.3 2.4 Cheese
Folic acid (B9) 0 0
Trans Fat 0.917 Egg
Saturated Fat 3.267 18.867 Egg
Monounsaturated Fat 4.077 9.246 Cheese
Polyunsaturated fat 1.414 1.421 Cheese
Tryptophan 0.153 0.547 Cheese
Threonine 0.604 1.044 Cheese
Isoleucine 0.686 1.206 Cheese
Leucine 1.075 1.939 Cheese
Lysine 0.904 1.025 Cheese
Methionine 0.392 0.547 Cheese
Phenylalanine 0.668 1.074 Cheese
Valine 0.767 1.404 Cheese
Histidine 0.298 0.547 Cheese
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.