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 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Cheddar Cheese source
Image of Egg source

Calories and Carbs

calories

Both egg and cheddar cheese are high in calories - egg has 143kcal of calories per 100 grams and cheddar cheese has 403kcal of calories.

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 - 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 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

Egg and cheddar cheese contain similar amounts of trans fat - egg has 0.04g of trans fat per 100 grams and cheddar cheese does not contain significant amounts.

Vitamins

Vitamin A

Both egg and cheddar cheese are high in Vitamin A - 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 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.

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 - 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 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) .

()

Cheddar Cheese
g

Daily Values (%)

Egg
g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %


Compare Food