Egg vs. Cheese — In-Depth Nutrition Comparison
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How are Egg and Cheese different?
- Egg has more Copper, Choline, and Vitamin B5, however, Cheese is richer in Calcium, Phosphorus, Zinc, and Vitamin A RAE.
- Egg covers your daily need of Copper 219% more than Cheese.
- Egg has 18 times more Choline than Cheese. Egg has 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
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Iron
+750%
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Potassium
+65.8%
Contains
less
Sodium
-81%
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Copper
+6566.7%
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Calcium
+1320%
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Magnesium
+170%
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Phosphorus
+164.5%
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Zinc
+246.7%
Equal in Manganese - 0.027
Equal in Selenium - 28.5
Contains
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Iron
+750%
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Potassium
+65.8%
Contains
less
Sodium
-81%
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Copper
+6566.7%
Contains
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Calcium
+1320%
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Magnesium
+170%
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Phosphorus
+164.5%
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Zinc
+246.7%
Equal in Manganese - 0.027
Equal in Selenium - 28.5
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.
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Contains
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Vitamin E
+45.1%
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Vitamin D
+266.7%
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Vitamin B1
+127.6%
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Vitamin B2
+19.9%
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Vitamin B5
+241%
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Vitamin B6
+83.3%
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Folate
+63%
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Vitamin A
+138.8%
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Vitamin K
+700%
Equal in Vitamin B3 - 0.059
Equal in Vitamin B12 - 1.1
Contains
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Vitamin E
+45.1%
Contains
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Vitamin D
+266.7%
Contains
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Vitamin B1
+127.6%
Contains
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Vitamin B2
+19.9%
Contains
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Vitamin B5
+241%
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Vitamin B6
+83.3%
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Folate
+63%
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Vitamin A
+138.8%
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Vitamin K
+700%
Equal in Vitamin B3 - 0.059
Equal in Vitamin B12 - 1.1
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+101.6%
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Protein
+81.8%
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Fats
+213.9%
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Carbs
+175.9%
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Other
+246.7%
Contains
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Water
+101.6%
Contains
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Protein
+81.8%
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Fats
+213.9%
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Carbs
+175.9%
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Other
+246.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-82.7%
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Monounsaturated Fat
+126.8%
Equal in Polyunsaturated fat - 1.421
Contains
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Saturated Fat
-82.7%
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Monounsaturated Fat
+126.8%
Equal in Polyunsaturated fat - 1.421
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in price |
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Rich in vitamins |
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Lower in Sugar |
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Lower in Cholesterol |
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Lower in Glycemic Index | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 1.12g | 3.09g |
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Protein | 12.58g | 22.87g |
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Fats | 10.61g | 33.31g |
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Carbs | 1.12g | 3.09g |
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Calories | 155kcal | 404kcal |
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Sugar | 1.12g | 0.48g |
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Calcium | 50mg | 710mg |
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Iron | 1.19mg | 0.14mg |
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Magnesium | 10mg | 27mg |
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Phosphorus | 172mg | 455mg |
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Potassium | 126mg | 76mg |
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Sodium | 124mg | 653mg |
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Zinc | 1.05mg | 3.64mg |
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Copper | 2mg | 0.03mg |
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Manganese | 0.026mg | 0.027mg |
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Selenium | 30.8µg | 28.5µg |
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Vitamin A | 520IU | 1242IU |
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Vitamin A RAE | 149µg | 330µg |
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Vitamin E | 1.03mg | 0.71mg |
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Vitamin D | 87IU | 24IU |
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Vitamin D | 2.2µg | 0.6µg |
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Vitamin B1 | 0.066mg | 0.029mg |
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Vitamin B2 | 0.513mg | 0.428mg |
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Vitamin B3 | 0.064mg | 0.059mg |
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Vitamin B5 | 1.398mg | 0.41mg |
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Vitamin B6 | 0.121mg | 0.066mg |
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Folate | 44µg | 27µg |
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Vitamin B12 | 1.11µg | 1.1µg |
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Vitamin K | 0.3µg | 2.4µg |
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Tryptophan | 0.153mg | 0.547mg |
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Threonine | 0.604mg | 1.044mg |
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Isoleucine | 0.686mg | 1.206mg |
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Leucine | 1.075mg | 1.939mg |
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Lysine | 0.904mg | 1.025mg |
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Methionine | 0.392mg | 0.547mg |
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Phenylalanine | 0.668mg | 1.074mg |
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Valine | 0.767mg | 1.404mg |
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Histidine | 0.298mg | 0.547mg |
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Cholesterol | 373mg | 99mg |
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Trans Fat | 0.917g |
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Saturated Fat | 3.267g | 18.867g |
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Omega-3 - DHA | 0.038g | 0.001g |
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Omega-3 - EPA | 0.005g | 0.01g |
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Omega-3 - DPA | 0g | 0.017g |
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Monounsaturated Fat | 4.077g | 9.246g |
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Polyunsaturated fat | 1.414g | 1.421g |
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Omega-6 - Eicosadienoic acid | 0.007g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low Glycemic Index diet | Equal |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%

35%

Minerals Daily Need Coverage Score
103%

79%

Comparison summary
Which food contains less Sodium?

Egg contains less Sodium (difference - 529mg)
Which food is lower in Saturated Fat?

Egg is lower in Saturated Fat (difference - 15.6g)
Which food is cheaper?

Egg is cheaper (difference - $1)
Which food is richer in vitamins?

Egg is relatively richer in vitamins
Which food is lower in Sugar?

Cheese is lower in Sugar (difference - 0.64g)
Which food is lower in Cholesterol?

Cheese is lower in Cholesterol (difference - 274mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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.