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Cheese vs Egg - In-Depth Nutrition Comparison

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How are Cheese and Egg different?

  • Cheese has more Calcium, Phosphorus, Zinc, and Vitamin A RAE, however Egg is richer in Copper, Choline, and Vitamin B5.
  • Egg covers your daily need of Copper 219% more than Cheese.
  • Cheese has 14 times more Calcium than Egg. Cheese has 710mg of Calcium, while Egg has 50mg.
  • Egg contains 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cheese
4
:
4
Egg
Contains more Calcium +1320%
Contains more Magnesium +170%
Contains more Phosphorus +164.5%
Contains more Zinc +246.7%
Contains more Iron +750%
Contains more Potassium +65.8%
Contains less Sodium -81%
Contains more Copper +6566.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 213% 6% 20% 195% 7% 86% 100% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 45% 8% 74% 12% 17% 29% 667%
Contains more Calcium +1320%
Contains more Magnesium +170%
Contains more Phosphorus +164.5%
Contains more Zinc +246.7%
Contains more Iron +750%
Contains more Potassium +65.8%
Contains less Sodium -81%
Contains more Copper +6566.7%

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
Cheese
2
:
9
Egg
Contains more Vitamin A +138.8%
Contains more Vitamin K +700%
Contains more Vitamin E +45.1%
Contains more Vitamin D +266.7%
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 Folate +63%
Equal in Vitamin B3 - 0.064
Equal in Vitamin B12 - 1.11
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin A +138.8%
Contains more Vitamin K +700%
Contains more Vitamin E +45.1%
Contains more Vitamin D +266.7%
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 Folate +63%
Equal in Vitamin B3 - 0.064
Equal in Vitamin B12 - 1.11

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese Egg Opinion
Net carbs 3.09g 1.12g Cheese
Protein 22.87g 12.58g Cheese
Fats 33.31g 10.61g Cheese
Carbs 3.09g 1.12g Cheese
Calories 404kcal 155kcal Cheese
Starch g g
Fructose 0g g Cheese
Sugar 0.48g 1.12g Cheese
Fiber 0g 0g
Calcium 710mg 50mg Cheese
Iron 0.14mg 1.19mg Egg
Magnesium 27mg 10mg Cheese
Phosphorus 455mg 172mg Cheese
Potassium 76mg 126mg Egg
Sodium 653mg 124mg Egg
Zinc 3.64mg 1.05mg Cheese
Copper 0.03mg 2mg Egg
Vitamin A 1242IU 520IU Cheese
Vitamin E 0.71mg 1.03mg Egg
Vitamin D 24IU 87IU Egg
Vitamin D 0.6µg 2.2µg Egg
Vitamin C 0mg 0mg
Vitamin B1 0.029mg 0.066mg Egg
Vitamin B2 0.428mg 0.513mg Egg
Vitamin B3 0.059mg 0.064mg Egg
Vitamin B5 0.41mg 1.398mg Egg
Vitamin B6 0.066mg 0.121mg Egg
Folate 27µg 44µg Egg
Vitamin B12 1.1µg 1.11µg Egg
Vitamin K 2.4µg 0.3µg Cheese
Tryptophan 0.547mg 0.153mg Cheese
Threonine 1.044mg 0.604mg Cheese
Isoleucine 1.206mg 0.686mg Cheese
Leucine 1.939mg 1.075mg Cheese
Lysine 1.025mg 0.904mg Cheese
Methionine 0.547mg 0.392mg Cheese
Phenylalanine 1.074mg 0.668mg Cheese
Valine 1.404mg 0.767mg Cheese
Histidine 0.547mg 0.298mg Cheese
Cholesterol 99mg 373mg Cheese
Trans Fat 0.917g g Egg
Saturated Fat 18.867g 3.267g Egg
Monounsaturated Fat 9.246g 4.077g Cheese
Polyunsaturated fat 1.421g 1.414g Cheese

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Cheese
45
Egg
Mineral Summary Score
79
Cheese
108
Egg

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 food.
Protein
137%
Cheese
75%
Egg
Carbohydrates
3%
Cheese
1%
Egg
Fats
154%
Cheese
49%
Egg

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 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 Sugar?
Cheese
Cheese is lower in Sugar (difference - 0.64g)
Which food is lower in Cholesterol?
Cheese
Cheese is lower in Cholesterol (difference - 274mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.