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 357
Protein (g)
Cheese 31.8
Egg 84.1
Carbs (g)
Cheese 3.63
Egg 4.51
Fat (g)
Cheese 26.9
Egg 0.320
Fiber (g)
Cheese 0
Egg 0
Quick answers
Which has more protein?
Egg, white, dried, stabilized, glucose reduced — 84.1g vs 31.8g per 100g.
Which has fewer calories?
Egg, white, dried, stabilized, glucose reduced — 357 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 | 357 kcal | +8% |
| Macronutrients | |||
| Water | 30.9 g | 5.48 g | +464% |
| Protein | 31.8 g | 84.1 g | -62% |
| Total lipid (fat) | 26.9 g | 0.320 g | +8319% |
| Carbohydrate, by difference | 3.63 g | 4.51 g | -20% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 17.1 g | 0.118 g | +14404% |
| Fatty acids, total monounsaturated | 7.84 g | 0.125 g | +6170% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 104 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.037 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.370 mg | 3.71 mg | -90% |
| Niacin (Vitamin B3) | 0.077 mg | 0.773 mg | -90% |
| Pantothenic acid (Vitamin B5) | 0.424 mg | 0.670 mg | -37% |
| Vitamin B-6 — Pyridoxine | 0.085 mg | 0.032 mg | +166% |
| 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 | 1.12 ug | 0.200 ug | +460% |
| 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 | 101 mg | +953% |
| Iron, Fe | 0.770 mg | 0.180 mg | +328% |
| Magnesium, Mg | 41.0 mg | 82.0 mg | -50% |
| Phosphorus, P | 760 mg | 104 mg | +631% |
| Potassium, K | 86.0 mg | 884 mg | -90% |
| Sodium, Na | 1433 mg | 1299 mg | +10% |
| Zinc, Zn | 2.58 mg | 0.130 mg | +1885% |
| Copper, Cu | 0.030 mg | 0.128 mg | -77% |
| Manganese, Mn | 0.020 mg | 0 mg | |
| Selenium, Se | 14.5 ug | 192 ug | -92% |
| Other Nutrients | |||
| Energy | 1618 kj | 1495 kj | +8% |
| Ash | 6.72 g | 5.61 g | +20% |
| Total Sugars | 0.730 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 | 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 | 20.0 ug | -100% |
| 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 | 0 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 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 7.26 g | 0.082 g | +8760% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 2.40 g | 0.036 g | +6567% |
| 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) | 0.411 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.94 g | 0.125 g | +5454% |
| 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 | 0.593 g | 0.045 g | +1218% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.284 g | 0.045 g | +531% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 0.045 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.310 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) | 0.429 g | 1.43 g | -70% |
| Threonine (EAA) | 1.17 g | 3.63 g | -68% |
| Isoleucine (EAA, BCAA) | 1.68 g | 4.41 g | -62% |
| Leucine (EAA, BCAA) | 3.07 g | 7.36 g | -58% |
| Lysine (EAA) | 2.94 g | 5.90 g | -50% |
| Methionine (EAA) | 0.852 g | 2.99 g | -72% |
| Cystine (conditionally essential) | 0.209 g | 2.21 g | -91% |
| Phenylalanine (EAA) | 1.71 g | 5.13 g | -67% |
| Tyrosine (conditionally essential) | 1.77 g | 3.41 g | -48% |
| Valine (EAA, BCAA) | 2.18 g | 5.72 g | -62% |
| Arginine (conditionally essential) | 1.17 g | 4.89 g | -76% |
| Histidine (EAA) | 1.23 g | 2.05 g | -40% |
| Alanine | 0.932 g | 5.13 g | -82% |
| Aspartic acid | 1.99 g | 9.14 g | -78% |
| Glutamic acid | 7.30 g | 11.7 g | -37% |
| Glycine (conditionally essential) | 0.553 g | 3.05 g | -82% |
| Proline (conditionally essential) | 3.72 g | 3.24 g | +15% |
| Serine | 1.84 g | 6.16 g | -70% |
| 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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