Cheese vs Eggs
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Cheese, dry white, queso seco is higher in more vitamins & minerals
Calories (kcal)
Cheese 326
Eggs 148
Protein (g)
Cheese 24.5
Eggs 12.4
Carbs (g)
Cheese 2.07
Eggs 0.960
Fat (g)
Cheese 24.3
Eggs 9.96
Fiber (g)
Cheese —
Eggs 0
Quick answers
Which has more protein?
Cheese, dry white, queso seco — 24.5g vs 12.4g per 100g.
Which has fewer calories?
Eggs, Grade A, Large, egg whole — 148 vs 326 kcal per 100g.
Which is more nutrient-dense?
Cheese, dry white, queso seco scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Cheese | Eggs | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 326 kcal | 148 kcal | +120% |
| Macronutrients | |||
| Water | 42.2 g | 75.8 g | -44% |
| Protein | 24.5 g | 12.4 g | +98% |
| Total lipid (fat) | 24.3 g | 9.96 g | +144% |
| Carbohydrate, by difference | 2.07 g | 0.960 g | +116% |
| Fiber, total dietary | — | 0 g | |
| Sugars, Total | 0.430 g | 0.200 g | +115% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 13.7 g | 3.20 g | +328% |
| Fatty acids, total monounsaturated | 5.70 g | 3.63 g | +57% |
| Fatty acids, total trans | 0.877 g | — | |
| Cholesterol | 78.0 mg | 411 mg | -81% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.038 mg | 0.077 mg | -51% |
| Riboflavin (Vitamin B2) | 0.230 mg | 0.419 mg | -45% |
| Niacin (Vitamin B3) | 0.083 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.398 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.091 mg | 0.063 mg | +44% |
| Biotin (Vitamin B7) | — | 71.0 ug | |
| Choline, total | 18.4 mg | 335 mg | -95% |
| Vitamin B-12 — Cobalamin | 1.70 ug | 1.02 ug | +67% |
| Vitamin A, RAE | 226 ug | 180 ug | +26% |
| Carotene, beta | 33.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.490 mg | — | |
| Vitamin D (D2 + D3) | 1.83 ug | 2.46 ug | -26% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 5.90 ug | — | |
| Minerals | |||
| Calcium, Ca | 661 mg | 48.0 mg | +1277% |
| Iron, Fe | 0.180 mg | 1.67 mg | -89% |
| Magnesium, Mg | 26.7 mg | 11.4 mg | +134% |
| Phosphorus, P | 475 mg | 184 mg | +158% |
| Potassium, K | 116 mg | 132 mg | -12% |
| Sodium, Na | 1810 mg | 129 mg | +1303% |
| Zinc, Zn | 3.28 mg | 1.24 mg | +165% |
| Copper, Cu | 0.027 mg | 0 mg | |
| Manganese, Mn | 0.018 mg | 0 mg | |
| Selenium, Se | 22.4 ug | 31.1 ug | -28% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 325 kcal | 143 kcal | +127% |
| Energy (Atwater Specific Factors) | 326 kcal | 147 kcal | +122% |
| Energy | 1360 kj | 617 kj | +120% |
| Nitrogen | 3.84 g | 1.99 g | +93% |
| Total fat (NLEA) | 21.4 g | 8.65 g | +147% |
| Ash | 6.93 g | 0.850 g | +715% |
| Carbohydrate, by summation | — | 0.200 g | |
| Sucrose | 0 g | 0 g | = |
| Glucose | 0 g | 0.200 g | -100% |
| Fructose | 0 g | 0 g | = |
| Lactose | 0.120 g | 0 g | |
| Maltose | 0 g | 0 g | = |
| Galactose | 0.300 g | — | |
| Starch | — | 0 g | |
| Iodine, I | — | 49.1 ug | |
| Choline, free | 1.20 mg | 0.600 mg | +100% |
| Choline, from phosphocholine | 8.50 mg | 309 mg | -97% |
| Choline, from phosphotidyl choline | 0.600 mg | 0.200 mg | +200% |
| Choline, from glycerophosphocholine | 3.70 mg | 0.200 mg | +1750% |
| Choline, from sphingomyelin | 4.30 mg | 25.1 mg | -83% |
| Betaine | 0.400 mg | 0.600 mg | -33% |
| Retinol | 223 ug | 179 ug | +25% |
| cis-beta-Carotene | — | 0 ug | |
| trans-beta-Carotene | — | 0 ug | |
| Beta-carotene (Provitamin A) | 2.00 ug | 13.0 ug | -85% |
| Cryptoxanthin, alpha | — | 13.0 ug | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| cis-Lycopene | — | 0 ug | |
| trans-Lycopene | — | 0 ug | |
| Lycopene | 4.00 ug | — | |
| cis-Lutein/Zeaxanthin | — | 57.0 ug | |
| Alpha-carotene (Provitamin A) | — | 230 ug | |
| Zeaxanthin | — | 229 ug | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.040 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.060 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.100 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0.030 mg | — | |
| Vitamin D (D2 + D3 — total) | 73.3 IU | 98.4 IU | -26% |
| Vitamin D2 — Ergocalciferol (plant source) | — | 0 ug | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.83 ug | 2.46 ug | -26% |
| 25-hydroxycholecalciferol | — | 0.560 ug | |
| Vitamin K1 — Phylloquinone | 1.60 ug | — | |
| SFA 4:0 (Butyric acid) | 0.507 g | — | |
| SFA 6:0 (Caproic acid) | 0.399 g | — | |
| SFA 8:0 (Caprylic acid) | 0.253 g | — | |
| SFA 10:0 (Capric acid) | 0.585 g | — | |
| SFA 11:0 (Undecanoic acid) | 0.013 g | — | |
| SFA 12:0 (Lauric acid) | 0.662 g | — | |
| SFA 14:0 (Myristic acid) | 2.18 g | 0.032 g | +6712% |
| SFA 15:0 (Pentadecanoic acid) | 0.228 g | — | |
| SFA 16:0 (Palmitic acid) | 6.09 g | 2.32 g | +163% |
| SFA 17:0 (Margaric acid) | 0.143 g | — | |
| SFA 18:0 (Stearic acid) | 2.59 g | 0.813 g | +219% |
| SFA 20:0 (Arachidic acid) | 0.038 g | — | |
| SFA 22:0 (Behenic acid) | 0.013 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.009 g | — | |
| MUFA 14:1 c | 0.167 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0.002 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.336 g | 0.238 g | +41% |
| MUFA 17:1 (Heptadecenoic acid) | 0.046 g | — | |
| MUFA 17:1 c | 0.046 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 5.11 g | 3.35 g | +53% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.042 g | — | |
| MUFA 20:1 c | 0.042 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.002 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.003 g | — | |
| Fatty acids, total polyunsaturated | 1.06 g | 1.82 g | -42% |
| PUFA 18:2 c | 0.839 g | 1.46 g | -43% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.705 g | 1.46 g | -52% |
| PUFA 18:2 CLAs | 0.134 g | — | |
| PUFA 18:3 c | 0.119 g | 0.011 g | +982% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.110 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.009 g | 0.011 g | -18% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.006 g | — | |
| PUFA 20:2 c | 0.007 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.007 g | — | |
| PUFA 20:3 c | 0.030 g | 0.020 g | +50% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.002 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.028 g | 0.020 g | +40% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.037 g | — | |
| PUFA 20:4c | 0.037 g | — | |
| PUFA 20:5c | 0.009 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.009 g | — | |
| PUFA 22:2 (Docosadienoic acid) | 0.002 g | — | |
| PUFA 22:5 c | 0.017 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.009 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.017 g | — | |
| PUFA 22:6 c | 0.002 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.002 g | — | |
| Fatty acids, total trans-monoenoic | 0.710 g | — | |
| TFA 16:1 t | 0.075 g | — | |
| TFA 18:1 t | 0.635 g | — | |
| TFA 22:1 t | 0 g | — | |
| Fatty acids, total trans-dienoic | 0.167 g | — | |
| TFA 18:2 t not further defined | 0.167 g | — | |
| Tryptophan (EAA) | 0.310 g | 0.166 g | +87% |
| Threonine (EAA) | 0.950 g | 0.594 g | +60% |
| Isoleucine (EAA, BCAA) | 1.16 g | 0.616 g | +88% |
| Leucine (EAA, BCAA) | 2.29 g | 1.05 g | +118% |
| Lysine (EAA) | 1.96 g | 0.832 g | +136% |
| Methionine (EAA) | 0.535 g | 0.418 g | +28% |
| Cystine (conditionally essential) | 0.150 g | — | |
| Phenylalanine (EAA) | 1.17 g | 0.660 g | +77% |
| Tyrosine (conditionally essential) | 1.27 g | 0.512 g | +148% |
| Valine (EAA, BCAA) | 1.48 g | 0.734 g | +102% |
| Arginine (conditionally essential) | 0.910 g | 0.787 g | +16% |
| Histidine (EAA) | 0.675 g | 0.283 g | +139% |
| Alanine | 0.750 g | 0.667 g | +12% |
| Aspartic acid | 1.82 g | 1.27 g | +43% |
| Glutamic acid | 5.32 g | 1.63 g | +226% |
| Glycine (conditionally essential) | 0.435 g | 0.408 g | +7% |
| Proline (conditionally essential) | 2.38 g | 0.560 g | +325% |
| Serine | 1.37 g | 0.919 g | +49% |
| Hydroxyproline | — | 0 g | |
| Cysteine | — | 0.385 g | |
| Daidzein | — | 0.020 mg | |
| Genistein | — | 0.020 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 0.600 mg | |
| Choline from phosphatidylcholine | — | 240 mg | |
| Choline from phosphocholine | — | 0.600 mg | |
| Choline from sphingomyelin | — | 11.0 mg | |
| Free Choline | — | 0.600 mg | |
| Total Choline | — | 250 mg | |
| Iodine | |||
| Iodine mcg/100gB | — | 49.2 mcg | |
| Fluoride | |||
| Mean mcg/100g ** | — | 1.10 mg | |
| Isoflavones | |||
| Total isoflavones | — | 0.050 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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