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Blue cheese vs. Egg — In-Depth Nutrition Comparison

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Summary of differences between blue cheese and eggs

  • Blue cheese has more calcium, phosphorus, fats, and protein; however, eggs are higher in copper, choline, and selenium.
  • Eggs cover your daily need for copper 218% more than blue cheese.
  • Blue cheese has 11 times more calcium than eggs. While blue cheese has 528mg of calcium, eggs have only 50mg.
  • Eggs have less sodium.

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

Infographic

Blue cheese vs Egg infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
Contains more MagnesiumMagnesium +130%
Contains more CalciumCalcium +956%
Contains more PotassiumPotassium +103.2%
Contains more ZincZinc +153.3%
Contains more PhosphorusPhosphorus +125%
Contains more IronIron +283.9%
Contains more CopperCopper +4900%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +188.9%
Contains more SeleniumSelenium +112.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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% 7.5% 66% 5% 7.3% 88% 19% 104% 38% 153% 6% 27%
Egg
Egg
5
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%
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%
Contains more Vitamin DVitamin D +340%
Contains more Vitamin EVitamin E +312%
Contains more Vitamin B1Vitamin B1 +127.6%
Contains more Vitamin B2Vitamin B2 +34.3%
Contains more FolateFolate +22.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~1.11µg

All nutrients comparison - raw data values

Nutrient Blue cheese Egg DV% diff.
Copper 0.04mg 2mg 218%
Cholesterol 75mg 373mg 99%
Saturated fat 18.669g 3.267g 70%
Choline 15.4mg 293.8mg 51%
Calcium 528mg 50mg 48%
Sodium 1146mg 124mg 44%
Phosphorus 387mg 172mg 31%
Selenium 14.5µg 30.8µg 30%
Fats 28.74g 10.61g 28%
Protein 21.4g 12.58g 18%
Zinc 2.66mg 1.05mg 15%
Iron 0.31mg 1.19mg 11%
Calories 353kcal 155kcal 10%
Vitamin B2 0.382mg 0.513mg 10%
Vitamin D 0.5µg 2.2µg 9%
Monounsaturated fat 7.778g 4.077g 9%
Vitamin D* 21 IU 87 IU 8%
Vitamin B5 1.729mg 1.398mg 7%
Vitamin B3 1.016mg 0.064mg 6%
Vitamin A 198µg 149µg 5%
Vitamin E 0.25mg 1.03mg 5%
Vitamin B12 1.22µg 1.11µg 5%
Potassium 256mg 126mg 4%
Polyunsaturated fat 0.8g 1.414g 4%
Magnesium 23mg 10mg 3%
Vitamin B1 0.029mg 0.066mg 3%
Vitamin B6 0.166mg 0.121mg 3%
Vitamin K 2.4µg 0.3µg 2%
Folate 36µg 44µg 2%
Manganese 0.009mg 0.026mg 1%
Protein per 100 calories 6.1g 8.1g N/A
Calories per 10 g protein 165kcal 123kcal N/A
Weight per 100 calories 28g 65g N/A
Unsaturated / Saturated Fat ratio 0.46 1.7 N/A
Net carbs 2.34g 1.12g N/A
Carbs 2.34g 1.12g 0%
Sugar 0.5g 1.12g N/A
Tryptophan 0.312mg 0.153mg 0%
Threonine 0.785mg 0.604mg 0%
Isoleucine 1.124mg 0.686mg 0%
Leucine 1.919mg 1.075mg 0%
Lysine 1.852mg 0.904mg 0%
Methionine 0.584mg 0.392mg 0%
Phenylalanine 1.087mg 0.668mg 0%
Valine 1.556mg 0.767mg 0%
Histidine 0.758mg 0.298mg 0%
Omega-3 (EPA) 0g 0.005g N/A
Omega-3 (DHA) 0g 0.038g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +70.1%
Contains more FatsFats +170.9%
Contains more CarbsCarbs +108.9%
Contains more WaterWater +75.9%

Fat Type Comparison

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

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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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.