Boiled Egg vs. Cheddar Cheese
Nutrition comparison of Cooked Boiled Egg and Cheddar Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
cheddar cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and cheddar cheese:
- Both cheddar cheese and boiled egg are high in Vitamin A, calcium, calories and protein.
- Boiled egg has more pantothenic acid.
- Boiled egg is a great source of Vitamin D.
- Cheddar cheese has more beta-carotene than boiled egg, however, boiled egg contains more lutein + zeaxanthin than cheddar cheese.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Cheddar Cheese (Cheese, cheddar) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cheddar cheese and boiled egg are high in calories. Cheddar cheese has 160% more calories than boiled egg - cheddar cheese has 403 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is heavier in protein, lighter in fat and similar to cheddar cheese for carbs. Boiled egg has a macronutrient ratio of 34:3:64 and for cheddar cheese, 23:3:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Cheddar Cheese | |
|---|---|---|
| Protein | 34% | 23% |
| Carbohydrates | 3% | 3% |
| Fat | 64% | 74% |
| Alcohol | ~ | ~ |
carbohydrates
Both cheddar cheese and boiled egg are low in carbohydrates - cheddar cheese has 3.4g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
sugar
Cheddar cheese and boiled egg contain similar amounts of sugar - cheddar cheese has 0.48g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Both cheddar cheese and boiled egg are high in protein. Cheddar cheese has 82% more protein than boiled egg - cheddar cheese has 22.9g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and boiled egg has 83% less saturated fat than cheddar cheese - cheddar cheese has 18.9g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and cheddar cheese has 73% less cholesterol than boiled egg - cheddar cheese has 99mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.
Vitamins
Vitamin A
Both cheddar cheese and boiled egg are high in Vitamin A. Cheddar cheese has 126% more Vitamin A than boiled egg - cheddar cheese has 337ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has 263% more Vitamin D than cheddar cheese - cheddar cheese has 24iu of Vitamin D per 100 grams and boiled egg has 87iu of Vitamin D.
Vitamin E
Cheddar cheese and boiled egg contain similar amounts of Vitamin E - cheddar cheese has 0.71mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Cheddar cheese and boiled egg contain similar amounts of Vitamin K - cheddar cheese has 2.4ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Boiled egg has more pantothenic acid. Both boiled egg and cheddar cheese contain significant amounts of thiamin, riboflavin, Vitamin B6, folate and Vitamin B12.
| Boiled Egg | Cheddar Cheese | |
|---|---|---|
| Thiamin | 0.066 MG | 0.029 MG |
| Riboflavin | 0.513 MG | 0.428 MG |
| Niacin | 0.064 MG | 0.059 MG |
| Pantothenic acid | 1.398 MG | 0.41 MG |
| Vitamin B6 | 0.121 MG | 0.066 MG |
| Folate | 44 UG | 27 UG |
| Vitamin B12 | 1.11 UG | 1.1 UG |
Minerals
calcium
Both cheddar cheese and boiled egg are high in calcium. Cheddar cheese has 13 times more calcium than boiled egg - cheddar cheese has 710mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Boiled egg has 750% more iron than cheddar cheese - cheddar cheese has 0.14mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Boiled egg has 66% more potassium than cheddar cheese - cheddar cheese has 76mg of potassium per 100 grams and boiled egg has 126mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, cheddar cheese has more beta-carotene than boiled egg per 100 grams, however, boiled egg contains more lutein + zeaxanthin than cheddar cheese per 100 grams.
| Boiled Egg | Cheddar Cheese | |
|---|---|---|
| beta-carotene | 11 UG | 85 UG |
| lutein + zeaxanthin | 353 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more alpha linoleic acid (ALA) and dpa than boiled egg per 100 grams, however, boiled egg contains more dha than cheddar cheese per 100 grams. Both boiled egg and cheddar cheese contain small amounts of EPA.
| Boiled Egg | Cheddar Cheese | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.114 G |
| DHA | 0.038 G | 0.001 G |
| EPA | 0.005 G | 0.01 G |
| DPA | ~ | 0.017 G |
| Total | 0.078 G | 0.142 G |
omega 6s
Comparing omega-6 fatty acids, both boiled egg and cheddar cheese contain significant amounts of linoleic acid.
| Boiled Egg | Cheddar Cheese | |
|---|---|---|
| linoleic acid | 1.188 G | 1.171 G |
| other omega 6 | ~ | 0.036 G |
| Total | 1.188 G | 1.207 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Cheddar Cheese (Cheese, cheddar) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Cheddar Cheese g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cheddar cheese or boiled egg contain more calories in 100 grams?Both cheddar cheese and boiled egg are high in calories. Cheddar cheese has 160% more calories than boiled egg - cheddar cheese has 403 calories in 100g and boiled egg has 155 calories.
Is cheddar cheese or boiled egg better for protein?
Both cheddar cheese and boiled egg are high in protein. Cheddar cheese has 80% more protein than boiled egg - cheddar cheese has 22.9g of protein per 100 grams and boiled egg has 12.6g of protein.
Does cheddar cheese or boiled egg contain more calcium?
Both cheddar cheese and boiled egg are high in calcium. Cheddar cheese has 13 times more calcium than boiled egg - cheddar cheese has 710mg of calcium in 100 grams and boiled egg has 50mg of calcium.