Egg vs. Parmesan Cheese
Nutrition comparison of Egg and Parmesan Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
parmesan cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and parmesan cheese:
- Both parmesan cheese and egg are high in Vitamin A, calcium, calories and protein.
- Egg has more lutein + zeaxanthin than parmesan cheese, however, parmesan cheese contains more beta-carotene than egg.
- Egg has more pantothenic acid and folate.
- Egg is a great source of Vitamin D.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Parmesan Cheese (Cheese, parmesan, hard) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both parmesan cheese and egg are high in calories. Parmesan cheese has 174% more calories than egg - parmesan cheese has 392 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is similar to parmesan cheese for protein, carbs and fat. Egg has a macronutrient ratio of 36:2:62 and for parmesan cheese, 38:3:59 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Parmesan Cheese | |
|---|---|---|
| Protein | 36% | 38% |
| Carbohydrates | 2% | 3% |
| Fat | 62% | 59% |
| Alcohol | ~ | ~ |
carbohydrates
Both parmesan cheese and egg are low in carbohydrates - parmesan cheese has 3.2g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
sugar
Parmesan cheese and egg contain similar amounts of sugar - parmesan cheese has 0.11g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Both parmesan cheese and egg are high in protein. Parmesan cheese has 185% more protein than egg - parmesan cheese has 35.8g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and egg has 79% less saturated fat than parmesan cheese - parmesan cheese has 14.9g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and parmesan cheese are low in trans fat - egg has 0.04g of trans fat per 100 grams and parmesan cheese does not contain significant amounts.
cholesterol
Egg is high in cholesterol and parmesan cheese has 82% less cholesterol than egg - parmesan cheese has 68mg of cholesterol per 100 grams and egg has 372mg of cholesterol.
Vitamins
Vitamin A
Both parmesan cheese and egg are high in Vitamin A. Parmesan cheese has 29% more Vitamin A than egg - parmesan cheese has 207ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has 332% more Vitamin D than parmesan cheese - parmesan cheese has 19iu of Vitamin D per 100 grams and egg has 82iu of Vitamin D.
Vitamin E
Parmesan cheese and egg contain similar amounts of Vitamin E - parmesan cheese has 0.22mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Parmesan cheese and egg contain similar amounts of Vitamin K - parmesan cheese has 1.7ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more pantothenic acid and folate. Both egg and parmesan cheese contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12.
| Egg | Parmesan Cheese | |
|---|---|---|
| Thiamin | 0.04 MG | 0.039 MG |
| Riboflavin | 0.457 MG | 0.332 MG |
| Niacin | 0.075 MG | 0.271 MG |
| Pantothenic acid | 1.533 MG | 0.453 MG |
| Vitamin B6 | 0.17 MG | 0.091 MG |
| Folate | 47 UG | 7 UG |
| Vitamin B12 | 0.89 UG | 1.2 UG |
Minerals
calcium
Both parmesan cheese and egg are high in calcium. Parmesan cheese has 20 times more calcium than egg - parmesan cheese has 1184mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has 113% more iron than parmesan cheese - parmesan cheese has 0.82mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Egg has 50% more potassium than parmesan cheese - parmesan cheese has 92mg of potassium per 100 grams and egg has 138mg 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, egg has more lutein + zeaxanthin than parmesan cheese per 100 grams, however, parmesan cheese contains more beta-carotene than egg per 100 grams.
| Egg | Parmesan Cheese | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | ~ |
| beta-carotene | ~ | 66 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, parmesan cheese has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than parmesan cheese per 100 grams.
| Egg | Parmesan Cheese | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.297 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.297 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than parmesan cheese per 100 grams.
| Egg | Parmesan Cheese | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.272 G |
| Total | 1.577 G | 0.272 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: Egg (Egg, whole, raw, fresh) and Parmesan Cheese (Cheese, parmesan, hard) .
Egg g
()
|
Daily Values (%) |
Parmesan Cheese g
()
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| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does parmesan cheese or egg contain more calories in 100 grams?Both parmesan cheese and egg are high in calories. Parmesan cheese has 170% more calories than egg - parmesan cheese has 392 calories in 100g and egg has 143 calories.
Is parmesan cheese or egg better for protein?
Both parmesan cheese and egg are high in protein. Parmesan cheese has 190% more protein than egg - parmesan cheese has 35.8g of protein per 100 grams and egg has 12.6g of protein.
Does parmesan cheese or egg contain more calcium?
Both parmesan cheese and egg are high in calcium. Parmesan cheese has 20 times more calcium than egg - parmesan cheese has 1184mg of calcium in 100 grams and egg has 56mg of calcium.