Cheese vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cheese, romano is higher in more vitamins & minerals
Calories (kcal)
Cheese 387
Egg 376
Protein (g)
Cheese 31.8
Egg 82.4
Carbs (g)
Cheese 3.63
Egg 4.47
Fat (g)
Cheese 26.9
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 31.8g per 100g.
Which has fewer calories?
Egg, white, dried, powder, stabilized, glucose reduced — 376 vs 387 kcal per 100g.
Which is more nutrient-dense?
Cheese, romano 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 | 387 kcal | 376 kcal | +3% |
| Macronutrients | |||
| Water | 30.9 g | 8.54 g | +262% |
| Protein | 31.8 g | 82.4 g | -61% |
| Total lipid (fat) | 26.9 g | 0.040 g | +67250% |
| Carbohydrate, by difference | 3.63 g | 4.47 g | -19% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 17.1 g | 0 g | |
| Fatty acids, total monounsaturated | 7.84 g | 0 g | |
| Cholesterol | 104 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.037 mg | 0.037 mg | = |
| Riboflavin (Vitamin B2) | 0.370 mg | 2.32 mg | -84% |
| Niacin (Vitamin B3) | 0.077 mg | 0.723 mg | -89% |
| Pantothenic acid (Vitamin B5) | 0.424 mg | 1.96 mg | -78% |
| Vitamin B-6 — Pyridoxine | 0.085 mg | 0.024 mg | +254% |
| 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 | 1.12 ug | 0.530 ug | +111% |
| Vitamin A, RAE | 96.0 ug | 0 ug | |
| Carotene, beta | 69.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.230 mg | 0 mg | |
| Vitamin D (D2 + D3) | 0.500 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 1064 mg | 89.0 mg | +1096% |
| Iron, Fe | 0.770 mg | 0.240 mg | +221% |
| Magnesium, Mg | 41.0 mg | 72.0 mg | -43% |
| Phosphorus, P | 760 mg | 89.0 mg | +754% |
| Potassium, K | 86.0 mg | 1116 mg | -92% |
| Sodium, Na | 1433 mg | 1238 mg | +16% |
| Zinc, Zn | 2.58 mg | 0.160 mg | +1512% |
| Copper, Cu | 0.030 mg | 0.170 mg | -82% |
| Manganese, Mn | 0.020 mg | 0.050 mg | -60% |
| Selenium, Se | 14.5 ug | 125 ug | -88% |
| Other Nutrients | |||
| Energy | 1618 kj | 1573 kj | +3% |
| Ash | 6.72 g | 4.55 g | +48% |
| Total Sugars | 0.730 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 | 90.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 415 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) | 20.0 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.500 ug | — | |
| Vitamin K1 — Phylloquinone | 2.20 ug | 0 ug | |
| SFA 4:0 (Butyric acid) | 1.36 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.508 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.271 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.671 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.911 g | 0 g | |
| SFA 14:0 (Myristic acid) | 3.04 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 7.26 g | 0 g | |
| SFA 18:0 (Stearic acid) | 2.40 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.411 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.94 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 | 0.593 g | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.284 g | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.310 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) | 0.429 g | 1.27 g | -66% |
| Threonine (EAA) | 1.17 g | 3.66 g | -68% |
| Isoleucine (EAA, BCAA) | 1.68 g | 5.02 g | -66% |
| Leucine (EAA, BCAA) | 3.07 g | 7.17 g | -57% |
| Lysine (EAA) | 2.94 g | 5.08 g | -42% |
| Methionine (EAA) | 0.852 g | 3.20 g | -73% |
| Cystine (conditionally essential) | 0.209 g | 2.04 g | -90% |
| Phenylalanine (EAA) | 1.71 g | 5.18 g | -67% |
| Tyrosine (conditionally essential) | 1.77 g | 3.31 g | -46% |
| Valine (EAA, BCAA) | 2.18 g | 6.17 g | -65% |
| Arginine (conditionally essential) | 1.17 g | 4.81 g | -76% |
| Histidine (EAA) | 1.23 g | 1.87 g | -34% |
| Alanine | 0.932 g | 5.31 g | -82% |
| Aspartic acid | 1.99 g | 7.29 g | -73% |
| Glutamic acid | 7.30 g | 11.5 g | -36% |
| Glycine (conditionally essential) | 0.553 g | 3.09 g | -82% |
| Proline (conditionally essential) | 3.72 g | 3.10 g | +20% |
| Serine | 1.84 g | 6.08 g | -70% |
| 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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