Cheese vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cheese, parmesan, hard is higher in more vitamins & minerals
Calories (kcal)
Cheese 392
Egg 376
Protein (g)
Cheese 35.8
Egg 82.4
Carbs (g)
Cheese 3.22
Egg 4.47
Fat (g)
Cheese 25.0
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 35.8g per 100g.
Which has fewer calories?
Egg, white, dried, powder, stabilized, glucose reduced — 376 vs 392 kcal per 100g.
Which is more nutrient-dense?
Cheese, parmesan, hard 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 | 392 kcal | 376 kcal | +4% |
| Macronutrients | |||
| Water | 30.0 g | 8.54 g | +251% |
| Protein | 35.8 g | 82.4 g | -57% |
| Total lipid (fat) | 25.0 g | 0.040 g | +62400% |
| Carbohydrate, by difference | 3.22 g | 4.47 g | -28% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 14.9 g | 0 g | |
| Fatty acids, total monounsaturated | 7.51 g | 0 g | |
| Cholesterol | 68.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.039 mg | 0.037 mg | +5% |
| Riboflavin (Vitamin B2) | 0.332 mg | 2.32 mg | -86% |
| Niacin (Vitamin B3) | 0.271 mg | 0.723 mg | -63% |
| Pantothenic acid (Vitamin B5) | 0.453 mg | 1.96 mg | -77% |
| Vitamin B-6 — Pyridoxine | 0.091 mg | 0.024 mg | +279% |
| Biotin (Vitamin B7) | 7.00 ug | 96.0 ug | -93% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 15.4 mg | 8.40 mg | +83% |
| Vitamin B-12 — Cobalamin | 1.20 ug | 0.530 ug | +126% |
| Vitamin A, RAE | 207 ug | 0 ug | |
| Carotene, beta | 66.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.220 mg | 0 mg | |
| Vitamin D (D2 + D3) | 0.500 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 1184 mg | 89.0 mg | +1230% |
| Iron, Fe | 0.820 mg | 0.240 mg | +242% |
| Magnesium, Mg | 44.0 mg | 72.0 mg | -39% |
| Phosphorus, P | 694 mg | 89.0 mg | +680% |
| Potassium, K | 92.0 mg | 1116 mg | -92% |
| Sodium, Na | 1175 mg | 1238 mg | -5% |
| Zinc, Zn | 2.75 mg | 0.160 mg | +1619% |
| Copper, Cu | 0.032 mg | 0.170 mg | -81% |
| Manganese, Mn | 0.020 mg | 0.050 mg | -60% |
| Selenium, Se | 22.5 ug | 125 ug | -82% |
| Other Nutrients | |||
| Energy | 1641 kj | 1573 kj | +4% |
| Ash | 6.04 g | 4.55 g | +33% |
| Total Sugars | 0.110 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 7.00 ug | 96.0 ug | -93% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 7.00 ug | 96.0 ug | -93% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 201 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 781 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) | 19.0 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.500 ug | — | |
| Vitamin K1 — Phylloquinone | 1.70 ug | 0 ug | |
| SFA 4:0 (Butyric acid) | 1.30 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.487 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.260 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.648 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.873 g | 0 g | |
| SFA 14:0 (Myristic acid) | 2.91 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 6.97 g | 0 g | |
| SFA 18:0 (Stearic acid) | 2.30 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.394 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.66 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 | 0.569 g | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.272 g | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.297 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) | 0.482 g | 1.27 g | -62% |
| Threonine (EAA) | 1.32 g | 3.66 g | -64% |
| Isoleucine (EAA, BCAA) | 1.89 g | 5.02 g | -62% |
| Leucine (EAA, BCAA) | 3.45 g | 7.17 g | -52% |
| Lysine (EAA) | 3.31 g | 5.08 g | -35% |
| Methionine (EAA) | 0.958 g | 3.20 g | -70% |
| Cystine (conditionally essential) | 0.235 g | 2.04 g | -89% |
| Phenylalanine (EAA) | 1.92 g | 5.18 g | -63% |
| Tyrosine (conditionally essential) | 2.00 g | 3.31 g | -40% |
| Valine (EAA, BCAA) | 2.45 g | 6.17 g | -60% |
| Arginine (conditionally essential) | 1.32 g | 4.81 g | -73% |
| Histidine (EAA) | 1.38 g | 1.87 g | -26% |
| Alanine | 1.05 g | 5.31 g | -80% |
| Aspartic acid | 2.24 g | 7.29 g | -69% |
| Glutamic acid | 8.21 g | 11.5 g | -29% |
| Glycine (conditionally essential) | 0.622 g | 3.09 g | -80% |
| Proline (conditionally essential) | 4.18 g | 3.10 g | +35% |
| Serine | 2.07 g | 6.08 g | -66% |
| 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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