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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.
  • 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Egg
4
:
4
Cheese
Contains more Iron +750%
Contains more Potassium +65.8%
Contains more Copper +6566.7%
Contains less Sodium -81%
Contains more Calcium +1320%
Contains more Magnesium +170%
Contains more Zinc +246.7%
Contains more Phosphorus +164.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 15% 12% 8% 667% 29% 74% 17%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 213% 7% 20% 10% 100% 195% 86%
Contains more Iron +750%
Contains more Potassium +65.8%
Contains more Copper +6566.7%
Contains less Sodium -81%
Contains more Calcium +1320%
Contains more Magnesium +170%
Contains more Zinc +246.7%
Contains more Phosphorus +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Egg
9
:
2
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 32% 21% 67% 17% 119% 2% 84% 28% 139% 1% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 75% 15% 18% 8% 99% 2% 25% 16% 138% 6% 21%
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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
45
Egg
35
Cheese
Mineral Summary Score
108
Egg
79
Cheese

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
75%
Egg
137%
Cheese
Carbohydrates
1%
Egg
3%
Cheese
Fats
49%
Egg
154%
Cheese

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Egg Cheese
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Egg Cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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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 Cholesterol?
Cheese
Cheese is lower in Cholesterol (difference - 274mg)
Which food contains less Sugars?
Cheese
Cheese contains less Sugars (difference - 0.64g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Egg Cheese Opinion
Calories 155 404 Cheese
Protein 12.58 22.87 Cheese
Fats 10.61 33.31 Cheese
Vitamin C 0 0
Carbs 1.12 3.09 Cheese
Cholesterol 373 99 Cheese
Vitamin D 87 24 Egg
Iron 1.19 0.14 Egg
Calcium 50 710 Cheese
Potassium 126 76 Egg
Magnesium 10 27 Cheese
Sugars 1.12 0.48 Cheese
Fiber 0 0
Copper 2 0.03 Egg
Zinc 1.05 3.64 Cheese
Starch
Phosphorus 172 455 Cheese
Sodium 124 653 Egg
Vitamin A 520 1242 Cheese
Vitamin E 1.03 0.71 Egg
Vitamin D 2.2 0.6 Egg
Vitamin B1 0.066 0.029 Egg
Vitamin B2 0.513 0.428 Egg
Vitamin B3 0.064 0.059 Egg
Vitamin B5 1.398 0.41 Egg
Vitamin B6 0.121 0.066 Egg
Vitamin B12 1.11 1.1 Egg
Vitamin K 0.3 2.4 Cheese
Folate 44 27 Egg
Trans Fat 0.917 Egg
Saturated Fat 3.267 18.867 Egg
Monounsaturated Fat 4.077 9.246 Cheese
Polyunsaturated fat 1.414 1.421 Cheese
Tryptophan 0.153 0.547 Cheese
Threonine 0.604 1.044 Cheese
Isoleucine 0.686 1.206 Cheese
Leucine 1.075 1.939 Cheese
Lysine 0.904 1.025 Cheese
Methionine 0.392 0.547 Cheese
Phenylalanine 0.668 1.074 Cheese
Valine 0.767 1.404 Cheese
Histidine 0.298 0.547 Cheese
Fructose 0 Cheese

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 of 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.