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.
Detailed nutritional comparison of boiled egg and cheddar cheese is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Boiled Egg src
Image of Cheddar Cheese src

Here's an infographic summarizing the nutritional differences between boiled egg and cheddar cheese. marks particularly rich nutrients.


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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Boiled Egg or Cheddar Cheese .

Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Cheddar Cheese (Cheese, cheddar) .

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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.