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Cheese vs. Duck egg — In-Depth Nutrition Comparison

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What are the differences between cheese and duck eggs?

  • Cheese is higher in calcium, phosphorus, and zinc; however, duck eggs are richer in vitamin B12, iron, choline, and vitamin B5.
  • Duck eggs' daily need coverage for cholesterol is 262% more.
  • Duck eggs contain 11 times less calcium than cheese. Cheese contains 710mg of calcium, while duck eggs contain 64mg.
  • Duck eggs have less saturated fat.

We used Cheese, cheddar and Egg, duck, whole, fresh, raw types in this article.

Infographic

Cheese vs Duck egg 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 19% 20% 144% 21% 38% 94% 19% 5% 199%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +1009.4%
Contains more ZincZinc +158.2%
Contains more PhosphorusPhosphorus +106.8%
Contains more PotassiumPotassium +192.1%
Contains more IronIron +2650%
Contains more CopperCopper +106.7%
Contains less SodiumSodium -77.6%
Contains more ManganeseManganese +40.7%
Contains more SeleniumSelenium +27.7%

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.
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%
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% 26% 65% 27% 39% 93% 3.8% 112% 58% 675% 1% 60%
Contains more Vitamin AVitamin A +70.1%
Contains more Vitamin KVitamin K +500%
Contains more Vitamin DVitamin D +183.3%
Contains more Vitamin EVitamin E +88.7%
Contains more Vitamin B1Vitamin B1 +437.9%
Contains more Vitamin B3Vitamin B3 +239%
Contains more Vitamin B5Vitamin B5 +354.1%
Contains more Vitamin B6Vitamin B6 +278.8%
Contains more Vitamin B12Vitamin B12 +390.9%
Contains more FolateFolate +196.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.404mg

All nutrients comparison - raw data values

Nutrient Cheese Duck egg DV% diff.
Cholesterol 99mg 884mg 262%
Vitamin B12 1.1µg 5.4µg 179%
Saturated fat 18.867g 3.681g 69%
Calcium 710mg 64mg 65%
Iron 0.14mg 3.85mg 46%
Choline 16.5mg 263.4mg 45%
Phosphorus 455mg 220mg 34%
Fats 33.31g 13.77g 30%
Vitamin B5 0.41mg 1.862mg 29%
Sodium 653mg 146mg 22%
Protein 22.87g 12.81g 20%
Zinc 3.64mg 1.41mg 20%
Vitamin A 330µg 194µg 15%
Selenium 28.5µg 36.4µg 14%
Vitamin B6 0.066mg 0.25mg 14%
Folate 27µg 80µg 13%
Calories 404kcal 185kcal 11%
Vitamin B1 0.029mg 0.156mg 11%
Monounsaturated fat 9.246g 6.525g 7%
Vitamin D* 24 IU 69 IU 6%
Vitamin D 0.6µg 1.7µg 6%
Potassium 76mg 222mg 4%
Copper 0.03mg 0.062mg 4%
Vitamin E 0.71mg 1.34mg 4%
Magnesium 27mg 17mg 2%
Vitamin B2 0.428mg 0.404mg 2%
Vitamin K 2.4µg 0.4µg 2%
Carbs 3.09g 1.45g 1%
Vitamin B3 0.059mg 0.2mg 1%
Polyunsaturated fat 1.421g 1.223g 1%
Protein per 100 calories 5.7g 6.9g N/A
Calories per 10 g protein 177kcal 144kcal N/A
Weight per 100 calories 25g 54g N/A
Unsaturated / Saturated Fat ratio 0.57 2.1 N/A
Net carbs 3.09g 1.45g N/A
Sugar 0.48g 0.93g N/A
Manganese 0.027mg 0.038mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.26mg 0%
Threonine 1.044mg 0.736mg 0%
Isoleucine 1.206mg 0.598mg 0%
Leucine 1.939mg 1.097mg 0%
Lysine 1.025mg 0.951mg 0%
Methionine 0.547mg 0.576mg 0%
Phenylalanine 1.074mg 0.84mg 0%
Valine 1.404mg 0.885mg 0%
Histidine 0.547mg 0.32mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
13% 14% 71%
Protein: 12.81 g
Fats: 13.77 g
Carbs: 1.45 g
Water: 70.83 g
Other: 1.14 g
Contains more ProteinProtein +78.5%
Contains more FatsFats +141.9%
Contains more CarbsCarbs +113.1%
Contains more OtherOther +225.4%
Contains more WaterWater +91.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
32% 57% 11%
Saturated fat: Sat. Fat 3.681 g
Monounsaturated fat: Mono. Fat 6.525 g
Polyunsaturated fat: Poly. Fat 1.223 g
Contains more Mono. FatMonounsaturated fat +41.7%
Contains more Poly. FatPolyunsaturated fat +16.2%
Contains less Sat. FatSaturated fat -80.5%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Duck egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172189/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.