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 357
Protein (g)
Cheese 35.8
Egg 84.1
Carbs (g)
Cheese 3.22
Egg 4.51
Fat (g)
Cheese 25.0
Egg 0.320
Fiber (g)
Cheese 0
Egg 0
Quick answers
Which has more protein?
Egg, white, dried, stabilized, glucose reduced — 84.1g vs 35.8g per 100g.
Which has fewer calories?
Egg, white, dried, stabilized, glucose reduced — 357 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 | 357 kcal | +10% |
| Macronutrients | |||
| Water | 30.0 g | 5.48 g | +447% |
| Protein | 35.8 g | 84.1 g | -57% |
| Total lipid (fat) | 25.0 g | 0.320 g | +7713% |
| Carbohydrate, by difference | 3.22 g | 4.51 g | -29% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 14.9 g | 0.118 g | +12485% |
| Fatty acids, total monounsaturated | 7.51 g | 0.125 g | +5912% |
| Fatty acids, total trans | — | 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 mg | |
| Riboflavin (Vitamin B2) | 0.332 mg | 3.71 mg | -91% |
| Niacin (Vitamin B3) | 0.271 mg | 0.773 mg | -65% |
| Pantothenic acid (Vitamin B5) | 0.453 mg | 0.670 mg | -32% |
| Vitamin B-6 — Pyridoxine | 0.091 mg | 0.032 mg | +184% |
| Biotin (Vitamin B7) | 7.00 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 15.4 mg | 10.7 mg | +44% |
| Vitamin B-12 — Cobalamin | 1.20 ug | 0.200 ug | +500% |
| 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 | 101 mg | +1072% |
| Iron, Fe | 0.820 mg | 0.180 mg | +356% |
| Magnesium, Mg | 44.0 mg | 82.0 mg | -46% |
| Phosphorus, P | 694 mg | 104 mg | +567% |
| Potassium, K | 92.0 mg | 884 mg | -90% |
| Sodium, Na | 1175 mg | 1299 mg | -10% |
| Zinc, Zn | 2.75 mg | 0.130 mg | +2015% |
| Copper, Cu | 0.032 mg | 0.128 mg | -75% |
| Manganese, Mn | 0.020 mg | 0 mg | |
| Selenium, Se | 22.5 ug | 192 ug | -88% |
| Other Nutrients | |||
| Energy | 1641 kj | 1495 kj | +10% |
| Ash | 6.04 g | 5.61 g | +8% |
| Total Sugars | 0.110 g | 0 g | |
| Sucrose | — | 0 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 7.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 7.00 ug | 0 ug | |
| 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 | 20.0 ug | -100% |
| 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 | 0 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 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 6.97 g | 0.082 g | +8395% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 2.30 g | 0.036 g | +6292% |
| SFA 20:0 (Arachidic acid) | — | 0 g | |
| SFA 22:0 (Behenic acid) | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.394 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.66 g | 0.125 g | +5225% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 0.125 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 | 0.045 g | +1164% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.272 g | 0.045 g | +504% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 0.045 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.297 g | 0 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:3i | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 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 | = |
| Fatty acids, total trans-monoenoic | — | 0 g | |
| TFA 18:1 t | — | 0 g | |
| TFA 18:2 t,t | — | 0 g | |
| Fatty acids, total trans-polyenoic | — | 0 g | |
| Tryptophan (EAA) | 0.482 g | 1.43 g | -66% |
| Threonine (EAA) | 1.32 g | 3.63 g | -64% |
| Isoleucine (EAA, BCAA) | 1.89 g | 4.41 g | -57% |
| Leucine (EAA, BCAA) | 3.45 g | 7.36 g | -53% |
| Lysine (EAA) | 3.31 g | 5.90 g | -44% |
| Methionine (EAA) | 0.958 g | 2.99 g | -68% |
| Cystine (conditionally essential) | 0.235 g | 2.21 g | -89% |
| Phenylalanine (EAA) | 1.92 g | 5.13 g | -63% |
| Tyrosine (conditionally essential) | 2.00 g | 3.41 g | -42% |
| Valine (EAA, BCAA) | 2.45 g | 5.72 g | -57% |
| Arginine (conditionally essential) | 1.32 g | 4.89 g | -73% |
| Histidine (EAA) | 1.38 g | 2.05 g | -32% |
| Alanine | 1.05 g | 5.13 g | -80% |
| Aspartic acid | 2.24 g | 9.14 g | -76% |
| Glutamic acid | 8.21 g | 11.7 g | -30% |
| Glycine (conditionally essential) | 0.622 g | 3.05 g | -80% |
| Proline (conditionally essential) | 4.18 g | 3.24 g | +29% |
| Serine | 2.07 g | 6.16 g | -66% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Iodine | |||
| Iodine mcg/100gB | — | 34.0 mcg | |
* 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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