Egg vs. Cheese — In-Depth Nutrition Comparison
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How are eggs and cheese different?
- Eggs have more copper, choline, and vitamin B5; however, cheese is richer in calcium, phosphorus, zinc, and vitamin A.
- Eggs cover your daily need for copper, 219% more than cheese.
- Eggs have 18 times more choline than cheese. Eggs have 293.8mg of choline, while cheese has 16.5mg.
- Cheese contains less cholesterol.
Egg, whole, cooked, hard-boiled and Cheese, cheddar types were used in this article.
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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.
| Contains more PotassiumPotassium | +65.8% |
| Contains more IronIron | +750% |
| Contains more CopperCopper | +6566.7% |
| Contains less SodiumSodium | -81% |
| Contains more MagnesiumMagnesium | +170% |
| Contains more CalciumCalcium | +1320% |
| Contains more ZincZinc | +246.7% |
| Contains more PhosphorusPhosphorus | +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +45.1% |
| Contains more Vitamin DVitamin D | +266.7% |
| 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% |
| Contains more CholineCholine | +1680.6% |
| Contains more Vitamin AVitamin A | +121.5% |
| Contains more Vitamin KVitamin K | +700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2mg | 0.03mg | 219% |
| Cholesterol | 373mg | 99mg | 91% |
| Saturated fat | 3.267g | 18.867g | 71% |
| Calcium | 50mg | 710mg | 66% |
| Choline | 293.8mg | 16.5mg | 50% |
| Phosphorus | 172mg | 455mg | 40% |
| Fats | 10.61g | 33.31g | 35% |
| Zinc | 1.05mg | 3.64mg | 24% |
| Sodium | 124mg | 653mg | 23% |
| Protein | 12.58g | 22.87g | 21% |
| Vitamin A | 149µg | 330µg | 20% |
| Vitamin B5 | 1.398mg | 0.41mg | 20% |
| Monounsaturated fat | 4.077g | 9.246g | 13% |
| Iron | 1.19mg | 0.14mg | 13% |
| Calories | 155kcal | 404kcal | 12% |
| Vitamin D | 87IU | 24IU | 8% |
| Vitamin D | 2.2µg | 0.6µg | 8% |
| Vitamin B2 | 0.513mg | 0.428mg | 7% |
| Vitamin B6 | 0.121mg | 0.066mg | 4% |
| Folate | 44µg | 27µg | 4% |
| Magnesium | 10mg | 27mg | 4% |
| Selenium | 30.8µg | 28.5µg | 4% |
| Vitamin B1 | 0.066mg | 0.029mg | 3% |
| Vitamin K | 0.3µg | 2.4µg | 2% |
| Vitamin E | 1.03mg | 0.71mg | 2% |
| Potassium | 126mg | 76mg | 1% |
| Carbs | 1.12g | 3.09g | 1% |
| Net carbs | 1.12g | 3.09g | N/A |
| Sugar | 1.12g | 0.48g | N/A |
| Manganese | 0.026mg | 0.027mg | 0% |
| Vitamin B3 | 0.064mg | 0.059mg | 0% |
| Vitamin B12 | 1.11µg | 1.1µg | 0% |
| Trans fat | 0.917g | N/A | |
| Polyunsaturated fat | 1.414g | 1.421g | 0% |
| Tryptophan | 0.153mg | 0.547mg | 0% |
| Threonine | 0.604mg | 1.044mg | 0% |
| Isoleucine | 0.686mg | 1.206mg | 0% |
| Leucine | 1.075mg | 1.939mg | 0% |
| Lysine | 0.904mg | 1.025mg | 0% |
| Methionine | 0.392mg | 0.547mg | 0% |
| Phenylalanine | 0.668mg | 1.074mg | 0% |
| Valine | 0.767mg | 1.404mg | 0% |
| Histidine | 0.298mg | 0.547mg | 0% |
| Omega-3 - EPA | 0.005g | 0.01g | N/A |
| Omega-3 - DHA | 0.038g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.017g | N/A |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +101.6% |
| Contains more ProteinProtein | +81.8% |
| Contains more FatsFats | +213.9% |
| Contains more CarbsCarbs | +175.9% |
| Contains more OtherOther | +246.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -82.7% |
| Contains more Mono. FatMonounsaturated fat | +126.8% |
~equal in
Polyunsaturated fat
~1.421g
