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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.

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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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%
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%
~equal in Manganese ~0.027mg
~equal in Selenium ~28.5µg

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
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Cheese
Cheese
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Contains more Vitamin DVitamin D +266.7%
Contains more Vitamin EVitamin E +45.1%
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 Vitamin AVitamin A +121.5%
Contains more Vitamin KVitamin K +700%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~0.059mg
~equal in Vitamin B12 ~1.1µg

All nutrients comparison - raw data values

Nutrient Egg Cheese 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%
Iron 1.19mg 0.14mg 13%
Monounsaturated fat 4.077g 9.246g 13%
Calories 155kcal 404kcal 12%
Vitamin D* 87 IU 24 IU 8%
Vitamin D 2.2µg 0.6µg 8%
Vitamin B2 0.513mg 0.428mg 7%
Magnesium 10mg 27mg 4%
Selenium 30.8µg 28.5µg 4%
Vitamin B6 0.121mg 0.066mg 4%
Folate 44µg 27µg 4%
Vitamin B1 0.066mg 0.029mg 3%
Vitamin E 1.03mg 0.71mg 2%
Vitamin K 0.3µg 2.4µg 2%
Carbs 1.12g 3.09g 1%
Potassium 126mg 76mg 1%
Protein per 100 calories 8.1g 5.7g N/A
Calories per 10 g protein 123kcal 177kcal N/A
Weight per 100 calories 65g 25g N/A
Unsaturated / Saturated Fat ratio 1.7 0.57 N/A
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
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
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
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
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
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
Contains less Sat. FatSaturated fat -82.7%
Contains more Mono. FatMonounsaturated fat +126.8%
~equal in Polyunsaturated fat ~1.421g

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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. 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.