Cheese vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Egg, white, dried, powder, stabilized, glucose reduced is higher in more vitamins & minerals
Calories (kcal)
Cheese 413
Egg 376
Protein (g)
Cheese 29.8
Egg 82.4
Carbs (g)
Cheese 0.360
Egg 4.47
Fat (g)
Cheese 32.3
Egg 0.040
Fiber (g)
Cheese 0
Egg 0
Quick answers
Which has more protein?
Egg, white, dried, powder, stabilized, glucose reduced — 82.4g vs 29.8g per 100g.
Which has fewer calories?
Egg, white, dried, powder, stabilized, glucose reduced — 376 vs 413 kcal per 100g.
Which is more nutrient-dense?
Egg, white, dried, powder, stabilized, glucose reduced 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 | Egg | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 413 kcal | 376 kcal | +10% |
| Macronutrients | |||
| Water | 33.2 g | 8.54 g | +289% |
| Protein | 29.8 g | 82.4 g | -64% |
| Total lipid (fat) | 32.3 g | 0.040 g | +80750% |
| Carbohydrate, by difference | 0.360 g | 4.47 g | -92% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 18.9 g | 0 g | |
| Fatty acids, total monounsaturated | 10.0 g | 0 g | |
| Cholesterol | 110 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.060 mg | 0.037 mg | +62% |
| Riboflavin (Vitamin B2) | 0.279 mg | 2.32 mg | -88% |
| Niacin (Vitamin B3) | 0.106 mg | 0.723 mg | -85% |
| Pantothenic acid (Vitamin B5) | 0.562 mg | 1.96 mg | -71% |
| Vitamin B-6 — Pyridoxine | 0.081 mg | 0.024 mg | +237% |
| Biotin (Vitamin B7) | 10.0 ug | 96.0 ug | -90% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 15.4 mg | 8.40 mg | +83% |
| Vitamin B-12 — Cobalamin | 1.60 ug | 0.530 ug | +202% |
| Vitamin A, RAE | 271 ug | 0 ug | |
| Carotene, beta | 33.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.280 mg | 0 mg | |
| Vitamin D (D2 + D3) | 0.600 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 1011 mg | 89.0 mg | +1036% |
| Iron, Fe | 0.170 mg | 0.240 mg | -29% |
| Magnesium, Mg | 36.0 mg | 72.0 mg | -50% |
| Phosphorus, P | 605 mg | 89.0 mg | +580% |
| Potassium, K | 81.0 mg | 1116 mg | -93% |
| Sodium, Na | 714 mg | 1238 mg | -42% |
| Zinc, Zn | 3.90 mg | 0.160 mg | +2338% |
| Copper, Cu | 0.032 mg | 0.170 mg | -81% |
| Manganese, Mn | 0.017 mg | 0.050 mg | -66% |
| Selenium, Se | 14.5 ug | 125 ug | -88% |
| Other Nutrients | |||
| Energy | 1728 kj | 1573 kj | +10% |
| Ash | 4.30 g | 4.55 g | -5% |
| Total Sugars | 0.360 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 10.0 ug | 96.0 ug | -90% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 10.0 ug | 96.0 ug | -90% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 268 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 948 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 24.0 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.600 ug | — | |
| Vitamin K1 — Phylloquinone | 2.70 ug | 0 ug | |
| SFA 4:0 (Butyric acid) | 1.05 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.621 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.355 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.751 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.911 g | 0 g | |
| SFA 14:0 (Myristic acid) | 3.37 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 8.75 g | 0 g | |
| SFA 18:0 (Stearic acid) | 2.32 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.724 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 8.58 g | 0 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 1.73 g | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.30 g | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.433 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | 0.421 g | 1.27 g | -67% |
| Threonine (EAA) | 1.09 g | 3.66 g | -70% |
| Isoleucine (EAA, BCAA) | 1.61 g | 5.02 g | -68% |
| Leucine (EAA, BCAA) | 3.10 g | 7.17 g | -57% |
| Lysine (EAA) | 2.71 g | 5.08 g | -47% |
| Methionine (EAA) | 0.822 g | 3.20 g | -74% |
| Cystine (conditionally essential) | 0.304 g | 2.04 g | -85% |
| Phenylalanine (EAA) | 1.74 g | 5.18 g | -66% |
| Tyrosine (conditionally essential) | 1.78 g | 3.31 g | -46% |
| Valine (EAA, BCAA) | 2.24 g | 6.17 g | -64% |
| Arginine (conditionally essential) | 0.972 g | 4.81 g | -80% |
| Histidine (EAA) | 1.12 g | 1.87 g | -40% |
| Alanine | 0.958 g | 5.31 g | -82% |
| Aspartic acid | 1.64 g | 7.29 g | -77% |
| Glutamic acid | 5.98 g | 11.5 g | -48% |
| Glycine (conditionally essential) | 0.533 g | 3.09 g | -83% |
| Proline (conditionally essential) | 3.87 g | 3.10 g | +25% |
| Serine | 1.72 g | 6.08 g | -72% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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