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Egg vs. Blue cheese — In-Depth Nutrition Comparison

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Summary of differences between eggs and blue cheese

  • Eggs have more copper, choline, selenium, and iron; however, blue cheese is higher in calcium, phosphorus, and zinc.
  • Eggs cover your daily need for copper, 218% more than blue cheese.
  • Eggs have 19 times more choline than blue cheese. While eggs have 293.8mg of choline, blue cheese has only 15.4mg.
  • Blue cheese has less cholesterol.

These are the specific foods used in this comparison Egg, whole, cooked, hard-boiled and Cheese, blue.

Infographic

Egg vs Blue 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Contains more IronIron +283.9%
Contains more CopperCopper +4900%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +188.9%
Contains more SeleniumSelenium +112.4%
Contains more MagnesiumMagnesium +130%
Contains more CalciumCalcium +956%
Contains more PotassiumPotassium +103.2%
Contains more ZincZinc +153.3%
Contains more PhosphorusPhosphorus +125%

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Contains more Vitamin EVitamin E +312%
Contains more Vitamin DVitamin D +340%
Contains more Vitamin B1Vitamin B1 +127.6%
Contains more Vitamin B2Vitamin B2 +34.3%
Contains more FolateFolate +22.2%
Contains more CholineCholine +1807.8%
Contains more Vitamin AVitamin A +32.9%
Contains more Vitamin B3Vitamin B3 +1487.5%
Contains more Vitamin B5Vitamin B5 +23.7%
Contains more Vitamin B6Vitamin B6 +37.2%
Contains more Vitamin KVitamin K +700%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~1.22µg

All nutrients comparison - raw data values

Nutrient Egg Blue cheese DV% diff.
Copper 2mg 0.04mg 218%
Cholesterol 373mg 75mg 99%
Saturated fat 3.267g 18.669g 70%
Choline 293.8mg 15.4mg 51%
Calcium 50mg 528mg 48%
Sodium 124mg 1146mg 44%
Phosphorus 172mg 387mg 31%
Selenium 30.8µg 14.5µg 30%
Fats 10.61g 28.74g 28%
Protein 12.58g 21.4g 18%
Zinc 1.05mg 2.66mg 15%
Iron 1.19mg 0.31mg 11%
Calories 155kcal 353kcal 10%
Vitamin B2 0.513mg 0.382mg 10%
Monounsaturated fat 4.077g 7.778g 9%
Vitamin D 2.2µg 0.5µg 9%
Vitamin D 87IU 21IU 8%
Vitamin B5 1.398mg 1.729mg 7%
Vitamin B3 0.064mg 1.016mg 6%
Vitamin E 1.03mg 0.25mg 5%
Vitamin A 149µg 198µg 5%
Vitamin B12 1.11µg 1.22µg 5%
Polyunsaturated fat 1.414g 0.8g 4%
Potassium 126mg 256mg 4%
Magnesium 10mg 23mg 3%
Vitamin B1 0.066mg 0.029mg 3%
Vitamin B6 0.121mg 0.166mg 3%
Vitamin K 0.3µg 2.4µg 2%
Folate 44µg 36µg 2%
Manganese 0.026mg 0.009mg 1%
Net carbs 1.12g 2.34g N/A
Carbs 1.12g 2.34g 0%
Sugar 1.12g 0.5g N/A
Tryptophan 0.153mg 0.312mg 0%
Threonine 0.604mg 0.785mg 0%
Isoleucine 0.686mg 1.124mg 0%
Leucine 1.075mg 1.919mg 0%
Lysine 0.904mg 1.852mg 0%
Methionine 0.392mg 0.584mg 0%
Phenylalanine 0.668mg 1.087mg 0%
Valine 0.767mg 1.556mg 0%
Histidine 0.298mg 0.758mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g 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
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Contains more WaterWater +75.9%
Contains more ProteinProtein +70.1%
Contains more FatsFats +170.9%
Contains more CarbsCarbs +108.9%
Contains more OtherOther +377.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -82.5%
Contains more Poly. FatPolyunsaturated fat +76.8%
Contains more Mono. FatMonounsaturated fat +90.8%

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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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.