Cheddar Cheese vs. Egg Yolk

Nutrition comparison of Cheddar Cheese and Egg Yolk


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 yolk (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cheddar cheese and egg yolk:

  • Both egg yolk and cheddar cheese are high in Vitamin A, calcium, calories, protein and saturated fat.
  • Egg yolk has more thiamin, pantothenic acid, Vitamin B6 and folate.
  • Egg yolk is a great source of iron.
  • Egg yolk is an excellent source of Vitamin D.
  • For omega-3 fatty acids, egg yolk has more dha than cheddar cheese, however, cheddar cheese contains more dpa than egg yolk.
Detailed nutritional comparison of cheddar cheese and egg yolk 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 Yolk (Egg, yolk, raw, fresh) . Have a correction or suggestions? Shoot us an email.


Image of Cheddar Cheese src
Image of Egg Yolk src

Calories and Carbs

calories

Both egg yolk and cheddar cheese are high in calories. Cheddar cheese has 25% more calories than egg yolk - egg yolk has 322 calories per 100 grams and cheddar cheese has 403 calories.

For macronutrient ratios, cheddar cheese is similar to egg yolk for protein, carbs and fat. Cheddar cheese has a macronutrient ratio of 23:3:74 and for egg yolk, 20:5:75 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cheddar Cheese Egg Yolk
Protein 23% 20%
Carbohydrates 3% 5%
Fat 74% 75%
Alcohol ~ ~

carbohydrates

Both egg yolk and cheddar cheese are low in carbohydrates - egg yolk has 3.6g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.

sugar

Egg yolk and cheddar cheese contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.

Protein

protein

Both egg yolk and cheddar cheese are high in protein. Cheddar cheese has 44% more protein than egg yolk - egg yolk has 15.9g of protein per 100 grams and cheddar cheese has 22.9g of protein.

Fat

saturated fat

Both egg yolk and cheddar cheese are high in saturated fat. Cheddar cheese has 98% more saturated fat than egg yolk - egg yolk has 9.6g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.

cholesterol

Egg yolk is high in cholesterol and cheddar cheese has 91% less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and cheddar cheese has 99mg of cholesterol.

Vitamins

Vitamin A

Both egg yolk and cheddar cheese are high in Vitamin A. Egg yolk has 13% more Vitamin A than cheddar cheese - egg yolk has 381ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.

Vitamin D

Egg yolk is an excellent source of Vitamin D and it has 808% more Vitamin D than cheddar cheese - egg yolk has 218iu of Vitamin D per 100 grams and cheddar cheese has 24iu of Vitamin D.

Vitamin E

Egg yolk has 263% more Vitamin E than cheddar cheese - egg yolk has 2.6mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.

Vitamin K

Egg yolk and cheddar cheese contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.

The B Vitamins

Egg yolk has more thiamin, pantothenic acid, Vitamin B6 and folate. Both cheddar cheese and egg yolk contain significant amounts of riboflavin and Vitamin B12.

Cheddar Cheese Egg Yolk
Thiamin 0.029 MG 0.176 MG
Riboflavin 0.428 MG 0.528 MG
Niacin 0.059 MG 0.024 MG
Pantothenic acid 0.41 MG 2.99 MG
Vitamin B6 0.066 MG 0.35 MG
Folate 27 UG 146 UG
Vitamin B12 1.1 UG 1.95 UG

Minerals

calcium

Both egg yolk and cheddar cheese are high in calcium. Cheddar cheese has 450% more calcium than egg yolk - egg yolk has 129mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.

iron

Egg yolk is a great source of iron and it has 18 times more iron than cheddar cheese - egg yolk has 2.7mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.

potassium

Egg yolk and cheddar cheese contain similar amounts of potassium - egg yolk has 109mg of potassium per 100 grams and cheddar cheese has 76mg 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, both cheddar cheese and egg yolk contain significant amounts of beta-carotene.

Cheddar Cheese Egg Yolk
beta-carotene 85 UG 88 UG
alpha-carotene ~ 38 UG
lutein + zeaxanthin ~ 1094 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, egg yolk has more dha than cheddar cheese per 100 grams, however, cheddar cheese contains more dpa than egg yolk per 100 grams. Both cheddar cheese and egg yolk contain significant amounts of alpha linoleic acid (ALA) and EPA.

Cheddar Cheese Egg Yolk
alpha linoleic acid 0.114 G 0.103 G
DHA 0.001 G 0.114 G
EPA 0.01 G 0.011 G
DPA 0.017 G ~
Total 0.142 G 0.228 G

omega 6s

Comparing omega-6 fatty acids, egg yolk has more linoleic acid than cheddar cheese per 100 grams.

Cheddar Cheese Egg Yolk
other omega 6 0.053 G 0.438 G
linoleic acid 1.171 G 3.538 G
Total 1.224 G 3.976 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cheddar Cheese or Egg Yolk .

Note: The specific food items compared are: Cheddar Cheese (Cheese, cheddar) and Egg Yolk (Egg, yolk, raw, fresh) .

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FAQ

Does egg yolk or cheddar cheese contain more calories in 100 grams?
Both egg yolk and cheddar cheese are high in calories. Cheddar cheese has 30% more calories than egg yolk - egg yolk has 322 calories in 100g and cheddar cheese has 403 calories.

Does egg yolk or cheddar cheese contain more calcium?
Both egg yolk and cheddar cheese are high in calcium. Cheddar cheese has 450% more calcium than egg yolk - egg yolk has 129mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.