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.
Detailed nutritional comparison of cheddar cheese and egg white 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 White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.


Image of Cheddar Cheese src
Image of Egg White src

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) .

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