Cheddar Cheese vs. Egg White
Nutrition comparison of Cheddar Cheese and Egg White
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 white
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and egg white:
- Both egg white and cheddar cheese are high in protein.
- Cheddar cheese has more thiamin, Vitamin B6, folate and Vitamin B12, however, egg white contains more niacin.
- Cheddar cheese is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Egg White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheddar cheese is high in calories and egg white has 87% less calories than cheddar cheese - egg white has 52 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is much lighter in protein, much heavier in fat and similar to egg white for carbs. Cheddar cheese has a macronutrient ratio of 23:3:74 and for egg white, 91:6:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Egg White | |
|---|---|---|
| Protein | 23% | 91% |
| Carbohydrates | 3% | 6% |
| Fat | 74% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg white and cheddar cheese are low in carbohydrates - egg white has 0.73g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
sugar
Egg white and cheddar cheese contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Both egg white and cheddar cheese are high in protein. Cheddar cheese has 110% more protein than egg white - egg white has 10.9g 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 white has less saturated fat than cheddar cheese - cheddar cheese has 18.9g of saturated fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Egg white has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has more Vitamin A than egg white - cheddar cheese has 337ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin D
Cheddar cheese has more Vitamin D than egg white - cheddar cheese has 24iu of Vitamin D per 100 grams and egg white does not contain significant amounts.
Vitamin E
Cheddar cheese has more Vitamin E than egg white - cheddar cheese has 0.71mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Cheddar cheese and egg white contain similar amounts of Vitamin K - cheddar cheese has 2.4ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Cheddar cheese has more thiamin, Vitamin B6, folate and Vitamin B12, however, egg white contains more niacin. Both cheddar cheese and egg white contain significant amounts of riboflavin and pantothenic acid.
| Cheddar Cheese | Egg White | |
|---|---|---|
| Thiamin | 0.029 MG | 0.004 MG |
| Riboflavin | 0.428 MG | 0.439 MG |
| Niacin | 0.059 MG | 0.105 MG |
| Pantothenic acid | 0.41 MG | 0.19 MG |
| Vitamin B6 | 0.066 MG | 0.005 MG |
| Folate | 27 UG | 4 UG |
| Vitamin B12 | 1.1 UG | 0.09 UG |
Minerals
calcium
Cheddar cheese is an excellent source of calcium and it has 100 times more calcium than egg white - egg white has 7mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Egg white and cheddar cheese contain similar amounts of iron - egg white has 0.08mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Egg white has 114% more potassium than cheddar cheese - egg white has 163mg of potassium per 100 grams and cheddar cheese has 76mg of potassium.
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 White (Egg, white, raw, fresh) .
Cheddar Cheese g
()
|
Daily Values (%) |
Egg White 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 % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 egg white or cheddar cheese contain more calories in 100 grams?Cheddar cheese is high in calories and egg white has 90% less calories than cheddar cheese - egg white has 52 calories in 100g and cheddar cheese has 403 calories.
Is egg white or cheddar cheese better for protein?
Both egg white and cheddar cheese are high in protein. Cheddar cheese has 110% more protein than egg white - egg white has 10.9g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Does egg white or cheddar cheese contain more calcium?
Cheddar cheese is a rich source of calcium and it has 100 times more calcium than egg white - egg white has 7mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.