Cheese vs. Egg White
Nutrition comparison of 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
cheese
versus
egg white
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and egg white:
- Both cheese and egg white are high in protein.
- Cheese has more thiamin, Vitamin B6, folate and Vitamin B12.
- Cheese is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Egg White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and egg white has 86% less calories than cheese - cheese has 384 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, cheese is much lighter in protein, lighter in carbs and much heavier in fat compared to egg white per calorie. Cheese has a macronutrient ratio of 25:0:75 and for egg white, 91:6:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Egg White | |
|---|---|---|
| Protein | 25% | 91% |
| Carbohydrates | ~ | 6% |
| Fat | 75% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both cheese and egg white are low in carbohydrates - cheese has 0.13g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
sugar
Egg white and cheese contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both cheese and egg white are high in protein. Cheese has 116% more protein than egg white - cheese has 23.5g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Cheese is high in saturated fat and egg white has less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Egg white has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than egg white - cheese has 174ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than egg white - cheese has 21iu of Vitamin D per 100 grams and egg white does not contain significant amounts.
Vitamin E
Cheese and egg white contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Cheese and egg white contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Cheese has more thiamin, Vitamin B6, folate and Vitamin B12. Both cheese and egg white contain significant amounts of riboflavin, niacin and pantothenic acid.
| Cheese | Egg White | |
|---|---|---|
| Thiamin | 0.023 MG | 0.004 MG |
| Riboflavin | 0.318 MG | 0.439 MG |
| Niacin | 0.114 MG | 0.105 MG |
| Pantothenic acid | 0.249 MG | 0.19 MG |
| Vitamin B6 | 0.061 MG | 0.005 MG |
| Folate | 13 UG | 4 UG |
| Vitamin B12 | 1.23 UG | 0.09 UG |
Minerals
calcium
Cheese is an excellent source of calcium and it has 93 times more calcium than egg white - cheese has 659mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Cheese has 638% more iron than egg white - cheese has 0.59mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Egg white has 92% more potassium than cheese - cheese has 85mg of potassium per 100 grams and egg white has 163mg 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.
Cheese g
()
|
Daily Values (%) |
Egg White g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 cheese or egg white contain more calories in 100 grams?Cheese is high in calories and egg white has 90% less calories than cheese - cheese has 384 calories in 100g and egg white has 52 calories.
Is cheese or egg white better for protein?
Both cheese and egg white are high in protein. Cheese has 120% more protein than egg white - cheese has 23.5g of protein per 100 grams and egg white has 10.9g of protein.
Does cheese or egg white contain more calcium?
Cheese is a rich source of calcium and it has 93 times more calcium than egg white - cheese has 659mg of calcium in 100 grams and egg white has 7mg of calcium.