Cheese vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cheese, swiss is higher in more vitamins & minerals
Calories (kcal)
Cheese 393
Egg 357
Protein (g)
Cheese 27.0
Egg 84.1
Carbs (g)
Cheese 1.44
Egg 4.51
Fat (g)
Cheese 31.0
Egg 0.320
Fiber (g)
Cheese 0
Egg 0
Quick answers
Which has more protein?
Egg, white, dried, stabilized, glucose reduced — 84.1g vs 27.0g per 100g.
Which has fewer calories?
Egg, white, dried, stabilized, glucose reduced — 357 vs 393 kcal per 100g.
Which is more nutrient-dense?
Cheese, swiss 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 | 393 kcal | 357 kcal | +10% |
| Macronutrients | |||
| Water | 37.6 g | 5.48 g | +587% |
| Protein | 27.0 g | 84.1 g | -68% |
| Total lipid (fat) | 31.0 g | 0.320 g | +9584% |
| Carbohydrate, by difference | 1.44 g | 4.51 g | -68% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 18.2 g | 0.118 g | +15347% |
| Fatty acids, total monounsaturated | 8.05 g | 0.125 g | +6337% |
| Fatty acids, total trans | 0.987 g | 0 g | |
| Cholesterol | 93.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.011 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.302 mg | 3.71 mg | -92% |
| Niacin (Vitamin B3) | 0.064 mg | 0.773 mg | -92% |
| Pantothenic acid (Vitamin B5) | 0.353 mg | 0.670 mg | -47% |
| Vitamin B-6 — Pyridoxine | 0.071 mg | 0.032 mg | +122% |
| Biotin (Vitamin B7) | 10.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 13.8 mg | 10.7 mg | +29% |
| Vitamin B-12 — Cobalamin | 3.06 ug | 0.200 ug | +1430% |
| Vitamin A, RAE | 288 ug | 0 ug | |
| Carotene, beta | 61.0 ug | 0 ug | |
| Carotene, alpha | 1.00 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.600 mg | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | 6.30 ug | — | |
| Minerals | |||
| Calcium, Ca | 890 mg | 101 mg | +781% |
| Iron, Fe | 0.130 mg | 0.180 mg | -28% |
| Magnesium, Mg | 33.0 mg | 82.0 mg | -60% |
| Phosphorus, P | 574 mg | 104 mg | +452% |
| Potassium, K | 72.0 mg | 884 mg | -92% |
| Sodium, Na | 187 mg | 1299 mg | -86% |
| Zinc, Zn | 4.37 mg | 0.130 mg | +3262% |
| Copper, Cu | 0.047 mg | 0.128 mg | -63% |
| Manganese, Mn | 0.026 mg | 0 mg | |
| Selenium, Se | 30.0 ug | 192 ug | -84% |
| Other Nutrients | |||
| Energy | 1645 kj | 1495 kj | +10% |
| Ash | 2.97 g | 5.61 g | -47% |
| Total Sugars | 0 g | 0 g | = |
| Sucrose | 0 g | 0 g | = |
| Glucose | 0 g | 0 g | = |
| Fructose | 0 g | 0 g | = |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 10.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 10.0 ug | 0 ug | |
| Betaine | 0.100 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 283 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 2.00 ug | 0 ug | |
| Vitamin A, IU | 1047 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 1.00 ug | 0 ug | |
| Lycopene | 8.00 ug | 20.0 ug | -60% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.070 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.130 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | 0 ug | = |
| Vitamin K1 — Phylloquinone | 1.40 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.681 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.542 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.327 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.768 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.875 g | 0 g | |
| SFA 14:0 (Myristic acid) | 2.92 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.305 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 8.36 g | 0.082 g | +10093% |
| SFA 17:0 (Margaric acid) | 0.189 g | 0 g | |
| SFA 18:0 (Stearic acid) | 3.20 g | 0.036 g | +8778% |
| SFA 20:0 (Arachidic acid) | 0.044 g | 0 g | |
| SFA 22:0 (Behenic acid) | 0.014 g | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.009 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.297 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.565 g | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.463 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.062 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.06 g | 0.125 g | +5548% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 6.37 g | 0.125 g | +4995% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.060 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.002 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.002 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.34 g | 0.045 g | +2880% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.09 g | 0.045 g | +2313% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.734 g | 0.045 g | +1531% |
| PUFA 18:2 CLAs | 0.161 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.129 g | 0 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.125 g | 0 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.002 g | 0 g | |
| PUFA 18:3i | 0.002 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.001 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.007 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.035 g | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.003 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.032 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.046 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.009 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.007 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.018 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.793 g | 0 g | |
| TFA 16:1 t | 0.102 g | — | |
| TFA 18:1 t | 0.692 g | 0 g | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.191 g | — | |
| TFA 18:2 t,t | — | 0 g | |
| Fatty acids, total trans-polyenoic | 0.194 g | 0 g | |
| Tryptophan (EAA) | 0.401 g | 1.43 g | -72% |
| Threonine (EAA) | 1.04 g | 3.63 g | -71% |
| Isoleucine (EAA, BCAA) | 1.54 g | 4.41 g | -65% |
| Leucine (EAA, BCAA) | 2.96 g | 7.36 g | -60% |
| Lysine (EAA) | 2.59 g | 5.90 g | -56% |
| Methionine (EAA) | 0.784 g | 2.99 g | -74% |
| Cystine (conditionally essential) | 0.290 g | 2.21 g | -87% |
| Phenylalanine (EAA) | 1.66 g | 5.13 g | -68% |
| Tyrosine (conditionally essential) | 1.69 g | 3.41 g | -50% |
| Valine (EAA, BCAA) | 2.14 g | 5.72 g | -63% |
| Arginine (conditionally essential) | 0.927 g | 4.89 g | -81% |
| Histidine (EAA) | 1.07 g | 2.05 g | -48% |
| Alanine | 0.914 g | 5.13 g | -82% |
| Aspartic acid | 1.57 g | 9.14 g | -83% |
| Glutamic acid | 5.70 g | 11.7 g | -51% |
| Glycine (conditionally essential) | 0.508 g | 3.05 g | -83% |
| Proline (conditionally essential) | 3.69 g | 3.24 g | +14% |
| Serine | 1.64 g | 6.16 g | -73% |
| 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.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.