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Cheese vs. Quail eggs — In-Depth Nutrition Comparison

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How are cheese and quail eggs different?

  • Cheese is higher in calcium and phosphorus; however, quail eggs are richer in choline, iron, vitamin B2, vitamin B5, and vitamin B12.
  • Daily need coverage for cholesterol for quail eggs is 248% higher.
  • Cheese contains 11 times more calcium than quail eggs. While cheese contains 710mg of calcium, quail eggs contain only 64mg.
  • Quail eggs have less saturated fat.

Cheese, cheddar and Egg, quail, whole, fresh, raw are the varieties used in this article.

Infographic

Cheese vs Quail eggs 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 19% 12% 137% 21% 40% 97% 18% 5% 175%
Contains more MagnesiumMagnesium +107.7%
Contains more CalciumCalcium +1009.4%
Contains more ZincZinc +147.6%
Contains more PhosphorusPhosphorus +101.3%
Contains more PotassiumPotassium +73.7%
Contains more IronIron +2507.1%
Contains more CopperCopper +106.7%
Contains less SodiumSodium -78.4%
Contains more ManganeseManganese +40.7%
Contains more SeleniumSelenium +12.3%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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% 52% 22% 21% 33% 182% 2.8% 106% 35% 198% 0.75% 50%
Contains more Vitamin AVitamin A +111.5%
Contains more Vitamin KVitamin K +700%
Contains more Vitamin EVitamin E +52.1%
Contains more Vitamin DVitamin D +133.3%
Contains more Vitamin B1Vitamin B1 +348.3%
Contains more Vitamin B2Vitamin B2 +84.6%
Contains more Vitamin B3Vitamin B3 +154.2%
Contains more Vitamin B5Vitamin B5 +329.5%
Contains more Vitamin B6Vitamin B6 +127.3%
Contains more Vitamin B12Vitamin B12 +43.6%
Contains more FolateFolate +144.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Quail eggs DV% diff.
Cholesterol 99mg 844mg 248%
Saturated fat 18.867g 3.557g 70%
Calcium 710mg 64mg 65%
Choline 16.5mg 263.4mg 45%
Iron 0.14mg 3.65mg 44%
Fats 33.31g 11.09g 34%
Phosphorus 455mg 226mg 33%
Vitamin B2 0.428mg 0.79mg 28%
Vitamin B5 0.41mg 1.761mg 27%
Sodium 653mg 141mg 22%
Protein 22.87g 13.05g 20%
Zinc 3.64mg 1.47mg 20%
Vitamin B12 1.1µg 1.58µg 20%
Vitamin A 330µg 156µg 19%
Calories 404kcal 158kcal 12%
Monounsaturated fat 9.246g 4.324g 12%
Folate 27µg 66µg 10%
Vitamin B1 0.029mg 0.13mg 8%
Selenium 28.5µg 32µg 6%
Vitamin B6 0.066mg 0.15mg 6%
Vitamin D 24 IU 55 IU 4%
Copper 0.03mg 0.062mg 4%
Vitamin D 0.6µg 1.4µg 4%
Magnesium 27mg 13mg 3%
Potassium 76mg 132mg 2%
Vitamin E 0.71mg 1.08mg 2%
Vitamin K 2.4µg 0.3µg 2%
Carbs 3.09g 0.41g 1%
Vitamin B3 0.059mg 0.15mg 1%
Polyunsaturated fat 1.421g 1.324g 1%
Net carbs 3.09g 0.41g N/A
Sugar 0.48g 0.4g N/A
Manganese 0.027mg 0.038mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.209mg 0%
Threonine 1.044mg 0.641mg 0%
Isoleucine 1.206mg 0.816mg 0%
Leucine 1.939mg 1.146mg 0%
Lysine 1.025mg 0.881mg 0%
Methionine 0.547mg 0.421mg 0%
Phenylalanine 1.074mg 0.737mg 0%
Valine 1.404mg 0.94mg 0%
Histidine 0.547mg 0.315mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g 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
13% 11% 74%
Protein: 13.05 g
Fats: 11.09 g
Carbs: 0.41 g
Water: 74.35 g
Other: 1.1 g
Contains more ProteinProtein +75.2%
Contains more FatsFats +200.4%
Contains more CarbsCarbs +653.7%
Contains more OtherOther +237.3%
Contains more WaterWater +100.8%

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
39% 47% 14%
Saturated fat: Sat. Fat 3.557 g
Monounsaturated fat: Mono. Fat 4.324 g
Polyunsaturated fat: Poly. Fat 1.324 g
Contains more Mono. FatMonounsaturated fat +113.8%
Contains less Sat. FatSaturated fat -81.1%
~equal in Polyunsaturated fat ~1.324g

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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. Quail eggs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172191/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.