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Cheese vs. Egg — In-Depth Nutrition Comparison

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How are cheese and eggs different?

  • Cheese has more calcium, phosphorus, zinc, and vitamin A; however, eggs are richer in copper, choline, and vitamin B5.
  • Eggs cover your daily need for copper, 219% more than cheese.
  • Cheese has 14 times more calcium than eggs. Cheese has 710mg of calcium, while eggs have 50mg.
  • Eggs contain less saturated fat.

Cheese, cheddar and Egg, whole, cooked, hard-boiled types were used in this article.

Infographic

Cheese vs Egg infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Egg
Egg
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +1320%
Contains more ZincZinc +246.7%
Contains more PhosphorusPhosphorus +164.5%
Contains more PotassiumPotassium +65.8%
Contains more IronIron +750%
Contains more CopperCopper +6566.7%
Contains less SodiumSodium -81%
~equal in Manganese ~0.026mg
~equal in Selenium ~30.8µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cheese
Cheese
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Egg
Egg
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Contains more Vitamin AVitamin A +121.5%
Contains more Vitamin KVitamin K +700%
Contains more Vitamin DVitamin D +266.7%
Contains more Vitamin EVitamin E +45.1%
Contains more Vitamin B1Vitamin B1 +127.6%
Contains more Vitamin B2Vitamin B2 +19.9%
Contains more Vitamin B5Vitamin B5 +241%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more FolateFolate +63%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~0.064mg
~equal in Vitamin B12 ~1.11µg

All nutrients comparison - raw data values

Nutrient Cheese Egg DV% diff.
Copper 0.03mg 2mg 219%
Cholesterol 99mg 373mg 91%
Saturated fat 18.867g 3.267g 71%
Calcium 710mg 50mg 66%
Choline 16.5mg 293.8mg 50%
Phosphorus 455mg 172mg 40%
Fats 33.31g 10.61g 35%
Zinc 3.64mg 1.05mg 24%
Sodium 653mg 124mg 23%
Protein 22.87g 12.58g 21%
Vitamin A 330µg 149µg 20%
Vitamin B5 0.41mg 1.398mg 20%
Iron 0.14mg 1.19mg 13%
Monounsaturated fat 9.246g 4.077g 13%
Calories 404kcal 155kcal 12%
Vitamin D* 24 IU 87 IU 8%
Vitamin D 0.6µg 2.2µg 8%
Vitamin B2 0.428mg 0.513mg 7%
Magnesium 27mg 10mg 4%
Selenium 28.5µg 30.8µg 4%
Vitamin B6 0.066mg 0.121mg 4%
Folate 27µg 44µg 4%
Vitamin B1 0.029mg 0.066mg 3%
Vitamin E 0.71mg 1.03mg 2%
Vitamin K 2.4µg 0.3µg 2%
Carbs 3.09g 1.12g 1%
Potassium 76mg 126mg 1%
Protein per 100 calories 5.7g 8.1g N/A
Calories per 10 g protein 177kcal 123kcal N/A
Weight per 100 calories 25g 65g N/A
Unsaturated / Saturated Fat ratio 0.57 1.7 N/A
Net carbs 3.09g 1.12g N/A
Sugar 0.48g 1.12g N/A
Manganese 0.027mg 0.026mg 0%
Vitamin B3 0.059mg 0.064mg 0%
Vitamin B12 1.1µg 1.11µg 0%
Trans fat 0.917g N/A
Polyunsaturated fat 1.421g 1.414g 0%
Tryptophan 0.547mg 0.153mg 0%
Threonine 1.044mg 0.604mg 0%
Isoleucine 1.206mg 0.686mg 0%
Leucine 1.939mg 1.075mg 0%
Lysine 1.025mg 0.904mg 0%
Methionine 0.547mg 0.392mg 0%
Phenylalanine 1.074mg 0.668mg 0%
Valine 1.404mg 0.767mg 0%
Histidine 0.547mg 0.298mg 0%
Omega-3 - EPA 0.01g 0.005g N/A
Omega-3 - DHA 0.001g 0.038g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +81.8%
Contains more FatsFats +213.9%
Contains more CarbsCarbs +175.9%
Contains more OtherOther +246.7%
Contains more WaterWater +101.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains more Mono. FatMonounsaturated fat +126.8%
Contains less Sat. FatSaturated fat -82.7%
~equal in Polyunsaturated fat ~1.414g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.