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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, 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 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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 213% 7% 20% 10% 100% 195% 86%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 15% 12% 8% 667% 29% 74% 17%
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%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 75% 15% 18% 8% 99% 2% 25% 16% 138% 6% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 32% 21% 67% 17% 119% 2% 84% 28% 139% 1% 33%
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 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
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 the food
Protein
137%
Cheese
75%
Egg
Carbohydrates
3%
Cheese
1%
Egg
Fats
154%
Cheese
49%
Egg

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.
Cheese Egg
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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

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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 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 lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

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

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 of 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.