Cheese vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cheese, parmesan, shredded is higher in more vitamins & minerals
Calories (kcal)
Cheese 415
Egg 376
Protein (g)
Cheese 37.9
Egg 82.4
Carbs (g)
Cheese 3.41
Egg 4.47
Fat (g)
Cheese 27.3
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 37.9g per 100g.
Which has fewer calories?
Egg, white, dried, powder, stabilized, glucose reduced — 376 vs 415 kcal per 100g.
Which is more nutrient-dense?
Cheese, parmesan, shredded 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 | 415 kcal | 376 kcal | +10% |
| Macronutrients | |||
| Water | 25.0 g | 8.54 g | +193% |
| Protein | 37.9 g | 82.4 g | -54% |
| Total lipid (fat) | 27.3 g | 0.040 g | +68250% |
| Carbohydrate, by difference | 3.41 g | 4.47 g | -24% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 17.4 g | 0 g | |
| Fatty acids, total monounsaturated | 8.73 g | 0 g | |
| Cholesterol | 72.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.041 mg | 0.037 mg | +11% |
| Riboflavin (Vitamin B2) | 0.352 mg | 2.32 mg | -85% |
| Niacin (Vitamin B3) | 0.287 mg | 0.723 mg | -60% |
| Pantothenic acid (Vitamin B5) | 0.527 mg | 1.96 mg | -73% |
| Vitamin B-6 — Pyridoxine | 0.105 mg | 0.024 mg | +337% |
| Biotin (Vitamin B7) | 8.00 ug | 96.0 ug | -92% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 15.4 mg | 8.40 mg | +83% |
| Vitamin B-12 — Cobalamin | 1.40 ug | 0.530 ug | +164% |
| Vitamin A, RAE | 229 ug | 0 ug | |
| Carotene, beta | 73.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.250 mg | 0 mg | |
| Vitamin D (D2 + D3) | 0.500 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 1253 mg | 89.0 mg | +1308% |
| Iron, Fe | 0.870 mg | 0.240 mg | +263% |
| Magnesium, Mg | 51.0 mg | 72.0 mg | -29% |
| Phosphorus, P | 735 mg | 89.0 mg | +726% |
| Potassium, K | 97.0 mg | 1116 mg | -91% |
| Sodium, Na | 1696 mg | 1238 mg | +37% |
| Zinc, Zn | 3.19 mg | 0.160 mg | +1894% |
| Copper, Cu | 0.037 mg | 0.170 mg | -78% |
| Manganese, Mn | 0.023 mg | 0.050 mg | -54% |
| Selenium, Se | 23.9 ug | 125 ug | -81% |
| Other Nutrients | |||
| Energy | 1737 kj | 1573 kj | +10% |
| Ash | 6.39 g | 4.55 g | +40% |
| Total Sugars | 0.900 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 8.00 ug | 96.0 ug | -92% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 8.00 ug | 96.0 ug | -92% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 223 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 865 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) | 21.0 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.500 ug | — | |
| Vitamin K1 — Phylloquinone | 1.90 ug | 0 ug | |
| SFA 4:0 (Butyric acid) | 1.38 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.515 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.275 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.686 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.920 g | 0 g | |
| SFA 14:0 (Myristic acid) | 3.08 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 7.38 g | 0 g | |
| SFA 18:0 (Stearic acid) | 2.43 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.458 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.05 g | 0 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.177 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.661 g | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.290 g | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.345 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) | 0.560 g | 1.27 g | -56% |
| Threonine (EAA) | 1.53 g | 3.66 g | -58% |
| Isoleucine (EAA, BCAA) | 2.20 g | 5.02 g | -56% |
| Leucine (EAA, BCAA) | 4.01 g | 7.17 g | -44% |
| Lysine (EAA) | 3.84 g | 5.08 g | -24% |
| Methionine (EAA) | 1.11 g | 3.20 g | -65% |
| Cystine (conditionally essential) | 0.274 g | 2.04 g | -87% |
| Phenylalanine (EAA) | 2.23 g | 5.18 g | -57% |
| Tyrosine (conditionally essential) | 2.32 g | 3.31 g | -30% |
| Valine (EAA, BCAA) | 2.85 g | 6.17 g | -54% |
| Arginine (conditionally essential) | 1.53 g | 4.81 g | -68% |
| Histidine (EAA) | 1.61 g | 1.87 g | -14% |
| Alanine | 1.22 g | 5.31 g | -77% |
| Aspartic acid | 2.60 g | 7.29 g | -64% |
| Glutamic acid | 9.54 g | 11.5 g | -17% |
| Glycine (conditionally essential) | 0.723 g | 3.09 g | -77% |
| Proline (conditionally essential) | 4.86 g | 3.10 g | +57% |
| Serine | 2.40 g | 6.08 g | -60% |
| 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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