Cheddar Cheese vs. Egg

Nutrition comparison of Cheddar Cheese and Egg


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cheddar cheese versus egg (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cheddar cheese and egg:

  • Both egg and cheddar cheese are high in Vitamin A, calcium, calories and protein.
  • Cheddar cheese has more beta-carotene than egg, however, egg contains more lutein + zeaxanthin than cheddar cheese.
  • Egg has more niacin, pantothenic acid and Vitamin B6.
  • Egg has signficantly more iron than cheddar cheese.
  • Egg is a great source of Vitamin D.
Detailed nutritional comparison of cheddar cheese and egg 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: Cheddar Cheese (Cheese, cheddar) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.


Image of Cheddar Cheese src
Image of Egg src

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


Calories and Carbs

calories

Both egg and cheddar cheese are high in calories. Cheddar cheese has 182% more calories than egg - egg has 143 calories per 100 grams and cheddar cheese has 403 calories.

For macronutrient ratios, cheddar cheese is lighter in protein, heavier in fat and similar to egg for carbs. Cheddar cheese has a macronutrient ratio of 23:3:74 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cheddar Cheese Egg
Protein 23% 36%
Carbohydrates 3% 2%
Fat 74% 62%
Alcohol ~ ~

carbohydrates

Both egg and cheddar cheese are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.

sugar

Egg and cheddar cheese contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.

Protein

protein

Both egg and cheddar cheese are high in protein. Cheddar cheese has 82% more protein than egg - egg has 12.6g of protein per 100 grams and cheddar cheese has 22.9g of protein.

Fat

saturated fat

Cheddar cheese is high in saturated fat and egg has 83% less saturated fat than cheddar cheese - egg has 3.1g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.

trans fat

Both egg and cheddar cheese are low in trans fat - egg has 0.04g of trans fat per 100 grams and cheddar cheese does not contain significant amounts.

cholesterol

Egg is high in cholesterol and cheddar cheese has 73% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and cheddar cheese has 99mg of cholesterol.

Vitamins

Vitamin A

Both egg and cheddar cheese are high in Vitamin A. Cheddar cheese has 111% more Vitamin A than egg - egg has 160ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.

Vitamin D

Egg is a great source of Vitamin D and it has 242% more Vitamin D than cheddar cheese - egg has 82iu of Vitamin D per 100 grams and cheddar cheese has 24iu of Vitamin D.

Vitamin E

Egg and cheddar cheese contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.

Vitamin K

Egg and cheddar cheese contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.

The B Vitamins

Egg has more niacin, pantothenic acid and Vitamin B6. Both cheddar cheese and egg contain significant amounts of thiamin, riboflavin, folate and Vitamin B12.

Cheddar Cheese Egg
Thiamin 0.029 MG 0.04 MG
Riboflavin 0.428 MG 0.457 MG
Niacin 0.059 MG 0.075 MG
Pantothenic acid 0.41 MG 1.533 MG
Vitamin B6 0.066 MG 0.17 MG
Folate 27 UG 47 UG
Vitamin B12 1.1 UG 0.89 UG

Minerals

calcium

Both egg and cheddar cheese are high in calcium. Cheddar cheese has 11 times more calcium than egg - egg has 56mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.

iron

Egg has signficantly more iron than cheddar cheese - egg has 1.8mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.

potassium

Egg has 82% more potassium than cheddar cheese - egg has 138mg of potassium per 100 grams and cheddar cheese has 76mg 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 egg per 100 grams, however, egg contains more lutein + zeaxanthin than cheddar cheese per 100 grams.

Cheddar Cheese Egg
beta-carotene 85 UG ~
lutein + zeaxanthin ~ 503 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cheddar cheese has more alpha linoleic acid (ALA) and dpa than egg per 100 grams, however, egg contains more dha than cheddar cheese per 100 grams.

Cheddar Cheese Egg
alpha linoleic acid 0.114 G 0.048 G
DHA 0.001 G 0.058 G
EPA 0.01 G ~
DPA 0.017 G 0.007 G
Total 0.142 G 0.113 G

omega 6s

Comparing omega-6 fatty acids, both cheddar cheese and egg contain significant amounts of linoleic acid.

Cheddar Cheese Egg
other omega 6 0.036 G 0.022 G
linoleic acid 1.171 G 1.555 G
Total 1.207 G 1.577 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: Cheddar Cheese (Cheese, cheddar) and Egg (Egg, whole, raw, fresh) .

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FAQ

Does egg or cheddar cheese contain more calories in 100 grams?
Both egg and cheddar cheese are high in calories. Cheddar cheese has 180% more calories than egg - egg has 143 calories in 100g and cheddar cheese has 403 calories.

Is egg or cheddar cheese better for protein?
Both egg and cheddar cheese are high in protein. Cheddar cheese has 80% more protein than egg - egg has 12.6g of protein per 100 grams and cheddar cheese has 22.9g of protein.

Does egg or cheddar cheese contain more calcium?
Both egg and cheddar cheese are high in calcium. Cheddar cheese has 11 times more calcium than egg - egg has 56mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.