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.
Detailed nutritional comparison of 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: Cheese (Cheese, Mexican blend) and Egg White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.


Image of Cheese src
Image of Egg White src

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.

Note: The specific food items compared are: Cheese (Cheese, Mexican blend) and Egg White (Egg, white, raw, fresh) .

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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.

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