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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.

Infographic

Egg vs Cheese infographic
Infographic link

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.
Egg
Egg
5
:
5
Cheese
Cheese
Contains more Iron +750%
Contains more Potassium +65.8%
Contains less Sodium -81%
Contains more Copper +6566.7%
Contains more Calcium +1320%
Contains more Magnesium +170%
Contains more Phosphorus +164.5%
Contains more Zinc +246.7%
Equal in Manganese - 0.027
Equal in Selenium - 28.5
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains more Iron +750%
Contains more Potassium +65.8%
Contains less Sodium -81%
Contains more Copper +6566.7%
Contains more Calcium +1320%
Contains more Magnesium +170%
Contains more Phosphorus +164.5%
Contains more 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.
Egg
Egg
9
:
2
Cheese
Cheese
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%
Contains more Vitamin A +138.8%
Contains more Vitamin K +700%
Equal in Vitamin B3 - 0.059
Equal in Vitamin B12 - 1.1
Egg
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%
Cheese
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%
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%
Contains more Vitamin A +138.8%
Contains more Vitamin K +700%
Equal in Vitamin B3 - 0.059
Equal in Vitamin B12 - 1.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
1
:
4
Cheese
Cheese
Contains more Water +101.6%
Contains more Protein +81.8%
Contains more Fats +213.9%
Contains more Carbs +175.9%
Contains more Other +246.7%
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Cheese
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
Contains more Water +101.6%
Contains more Protein +81.8%
Contains more Fats +213.9%
Contains more Carbs +175.9%
Contains more Other +246.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
:
2
Cheese
Cheese
Contains less Saturated Fat -82.7%
Contains more Monounsaturated Fat +126.8%
Equal in Polyunsaturated fat - 1.421
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -82.7%
Contains more 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.
Egg Cheese
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 Egg Cheese Opinion
Net carbs 1.12g 3.09g Cheese
Protein 12.58g 22.87g Cheese
Fats 10.61g 33.31g Cheese
Carbs 1.12g 3.09g Cheese
Calories 155kcal 404kcal Cheese
Sugar 1.12g 0.48g Cheese
Calcium 50mg 710mg Cheese
Iron 1.19mg 0.14mg Egg
Magnesium 10mg 27mg Cheese
Phosphorus 172mg 455mg Cheese
Potassium 126mg 76mg Egg
Sodium 124mg 653mg Egg
Zinc 1.05mg 3.64mg Cheese
Copper 2mg 0.03mg Egg
Manganese 0.026mg 0.027mg Cheese
Selenium 30.8µg 28.5µg Egg
Vitamin A 520IU 1242IU Cheese
Vitamin A RAE 149µg 330µg Cheese
Vitamin E 1.03mg 0.71mg Egg
Vitamin D 87IU 24IU Egg
Vitamin D 2.2µg 0.6µg Egg
Vitamin B1 0.066mg 0.029mg Egg
Vitamin B2 0.513mg 0.428mg Egg
Vitamin B3 0.064mg 0.059mg Egg
Vitamin B5 1.398mg 0.41mg Egg
Vitamin B6 0.121mg 0.066mg Egg
Folate 44µg 27µg Egg
Vitamin B12 1.11µg 1.1µg Egg
Vitamin K 0.3µg 2.4µg Cheese
Tryptophan 0.153mg 0.547mg Cheese
Threonine 0.604mg 1.044mg Cheese
Isoleucine 0.686mg 1.206mg Cheese
Leucine 1.075mg 1.939mg Cheese
Lysine 0.904mg 1.025mg Cheese
Methionine 0.392mg 0.547mg Cheese
Phenylalanine 0.668mg 1.074mg Cheese
Valine 0.767mg 1.404mg Cheese
Histidine 0.298mg 0.547mg Cheese
Cholesterol 373mg 99mg Cheese
Trans Fat 0.917g Egg
Saturated Fat 3.267g 18.867g Egg
Omega-3 - DHA 0.038g 0.001g Egg
Omega-3 - EPA 0.005g 0.01g Cheese
Omega-3 - DPA 0g 0.017g Cheese
Monounsaturated Fat 4.077g 9.246g Cheese
Polyunsaturated fat 1.414g 1.421g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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%
Egg
35%
Cheese
Minerals Daily Need Coverage Score
103%
Egg
79%
Cheese

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.