Kamil Perry
Eggs and cheese are both high in protein, but which is healthier? Cheese has more protein per gram, with 23.5g of protein per 100g, while eggs have 12.6g of protein per 100g. However, eggs are considered a complete source of protein, providing all the essential amino acids, and are also lower in calories and saturated fat than cheese. Eggs also contain more vitamins and minerals, including Vitamin D, iron, and potassium. On the other hand, cheese is a good source of calcium and vitamin B12. So, while both eggs and cheese can be part of a healthy diet, eggs may be the healthier option when it comes to protein and overall nutrition.
| Characteristics | Values |
|---|---|
| Calories | Cheese has 169-182% more calories than eggs. Eggs have 143 calories per 100 grams, while cheese has 384 calories. |
| Protein | Cheese has 80-90% more protein than eggs. Eggs have 12.6g of protein per 100 grams, while cheese has 22.9-23.5g of protein. |
| Fat | Cheese is heavier in fat. Eggs have 81-83% less saturated fat than cheese. |
| Carbohydrates | Cheese and eggs are low in carbohydrates. Eggs have 0.72g of total carbs per 100 grams, while cheese has 3.4g. |
| Sugar | Cheese and eggs contain similar amounts of sugar. Eggs have 0.37g of sugar per 100 grams, while cheese has 0.48g. |
| Vitamins | Both cheese and eggs contain vitamins A, E, and K. Eggs have more pantothenic acid, Vitamin B6, and folate, while cheese has more beta-carotene. Eggs are also a good source of Vitamin D. |
| Minerals | Both cheese and eggs are high in calcium. Cheese has 10-11 times more calcium than eggs. Eggs have significantly more iron and potassium than cheese. |
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What You'll Learn
Cheese has more protein, but egg has less saturated fat
Cheese and eggs are both high in protein, calcium, and calories. However, when it comes to their nutritional profiles, there are some key differences. Cheese has more protein than an egg, with 23.5g of protein per 100 grams, while an egg contains 12.6g of protein per 100 grams. This means that cheese has up to 90% more protein than eggs. On the other hand, eggs have significantly less saturated fat than cheese. Eggs have 3.1g of saturated fat per 100 grams, while cheese has 16.1g, making cheese's saturated fat content 81% higher than that of eggs.
In addition to their protein and fat content, there are other differences in the nutritional profiles of cheese and eggs. Both foods are high in Vitamin A, but cheese has more beta-carotene, while eggs contain more lutein and zeaxanthin. Eggs are also a great source of Vitamin D, with 290% more Vitamin D than cheese. Eggs also contain more pantothenic acid, Vitamin B6, folate, niacin, and iron. They also have significantly more potassium.
Cheese, on the other hand, has more calcium than eggs. Cheddar cheese, for example, has 10-11 times more calcium than eggs, with 659-710mg of calcium per 100 grams compared to 56mg in eggs. Cheese also has less cholesterol, with 74% less cholesterol than eggs.
While both cheese and eggs provide nutritional benefits, the decision to choose one over the other depends on individual dietary needs and preferences. If one is looking for a higher protein option, cheese may be preferable. However, if reducing saturated fat intake is a priority, eggs would be a better choice.
It's worth noting that the specific type of cheese and the portion size consumed can also significantly impact the nutritional comparison between cheese and eggs. Different varieties of cheese, such as cheddar, Swiss, or Gouda, can vary in their nutrient profiles, including protein and fat content. Additionally, the amount of cheese or eggs included in a serving can affect the overall nutritional value.
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Cheddar cheese has 80-90% more protein, but 180-182% more calories
When it comes to nutritional value, both eggs and cheese are high in Vitamin A, calcium, calories and protein. However, there are some key differences between the two. While cheese has more beta-carotene, egg contains more lutein, zeaxanthin, pantothenic acid, Vitamin B6 and folate. Egg is also a great source of Vitamin D and iron, with 197% more iron than cheese. In terms of calories, a 100g serving of egg typically contains around 143 calories, while the same serving of cheddar cheese contains around 403 calories, which equates to 80-90% more calories.
On the other hand, when it comes to protein, cheddar cheese has a clear advantage. A 100g serving of egg typically provides 12.6g of protein, while the same serving of cheddar cheese offers 22.9g, which is 80-90% more protein. This means that cheese is a more efficient source of protein per calorie.
While both foods offer nutritional benefits, it is important to consider overall health goals and dietary needs when deciding between the two. For those focusing on building muscle mass or increasing protein intake, cheddar cheese may be the preferred option due to its higher protein content. However, for those watching their calorie intake or aiming for a more well-rounded nutrient profile, eggs might be the better choice.
It is worth noting that the specific nutritional values may vary slightly depending on the type of cheese and egg, as well as the method of preparation. Additionally, while protein and calorie content are important considerations, they are not the sole determinants of a healthy diet. A balanced approach that takes into account a variety of nutrients and one's overall dietary needs is generally recommended.
In summary, while cheddar cheese boasts 80-90% more protein than eggs, it also contains 180-182% more calories. The decision to choose one over the other depends on individual dietary preferences, health goals, and the specific nutritional requirements of each person.
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Eggs are a complete source of protein
Eggs are versatile and can be prepared in a variety of ways, making them a convenient and tasty addition to any meal. They are particularly beneficial at breakfast, as this is usually a small meal that can lack protein. Adding eggs can help meet daily protein requirements and improve skeletal muscle health, especially in older adults.
The yolks of eggs are particularly nutrient-dense. They contain choline, an essential nutrient that many people do not get enough of, as well as lutein and zeaxanthin, two antioxidants that can reduce the risk of macular degeneration and cataracts.
While whole eggs are high in cholesterol, with 212 mg per large egg, dietary sources of cholesterol have been shown to have a minimal effect on cholesterol levels in the blood. In fact, eggs can improve cholesterol profiles by raising HDL ("good") cholesterol and changing LDL ("bad") cholesterol into a less harmful subtype.
Overall, eggs are a nutritious and complete source of protein, offering a range of additional health benefits that make them a valuable addition to a balanced diet.
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Eggs have more vitamins and minerals
While cheese is a good source of protein, eggs are a complete source of protein and contain more vitamins and minerals.
Both eggs and cheese are high in calcium, vitamin A, calories, and protein. However, eggs contain more lutein and zeaxanthin, which are important for eye health, and have more pantothenic acid, vitamin B6, and folate. Eggs are also a great source of vitamin D, with 290% more vitamin D than cheese.
Eggs have 197% more iron than cheese, with 1.8mg of iron per 100 grams, compared to 0.59mg in cheese. They also contain 62% more potassium, with 138mg per 100 grams, while cheese has 85mg.
In terms of macronutrient ratios, cheese is lighter in protein, with 23.5g of protein per 100 grams, while eggs have 12.6g. Cheese is also heavier in fat, with 16.1g of saturated fat per 100 grams, compared to 3.1g in eggs.
Overall, while both eggs and cheese can be part of a healthy diet, eggs offer a greater variety of vitamins and minerals, in addition to their high protein content.
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Cheese has more calcium
Cheese and eggs are both high in calcium, but cheese has a significantly higher calcium content. Cheese has been found to have between 10 and 14 times more calcium than eggs. Specifically, cheddar cheese has 710mg of calcium per 100 grams, while eggs have 50-56mg of calcium per 100 grams.
Calcium is an essential mineral for maintaining bone health and preventing osteoporosis. It is also important for muscle contraction, nerve signalling, and maintaining a regular heartbeat. The recommended daily intake of calcium for adults is 1000-1200 mg. Including calcium-rich foods like cheese in the diet can help ensure adequate calcium intake and maintain bone and overall health.
In addition to calcium, cheese is also a good source of other important nutrients. It is high in protein, with 87%-90% more protein than eggs. Cheddar cheese, for example, has 22.9-23.5g of protein per 100 grams, while eggs have 12.6g per 100 grams. Cheese also contains higher amounts of beta-carotene, thiamin, riboflavin, niacin, and Vitamin B12 compared to eggs.
However, it is important to consider the other nutritional differences between cheese and eggs. Cheese has 169-170% more calories than eggs, with 384 calories per 100 grams compared to 143 calories in eggs. Cheese is also higher in saturated fat, with 16.1g of saturated fat per 100 grams compared to 3.1g in eggs. Eggs, on the other hand, are a good source of Vitamin D, with 290% more Vitamin D than cheese. They also have more lutein, zeaxanthin, pantothenic acid, Vitamin B6, and folate.
Overall, while cheese has significantly more calcium than eggs, both foods offer different nutritional benefits. Including a variety of nutrient-rich foods, such as cheese and eggs, in a balanced diet can help ensure adequate intake of essential nutrients like calcium, protein, and vitamins.
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Frequently asked questions
Eggs are a great source of protein and contain important nutrients like choline and eye-protecting antioxidants lutein and zeaxanthin. They are also high in calcium, iron, potassium, and vitamins A, D, E, K, B6, and folate.
Cheese is also a good source of protein and calcium for strong bones. It is also a source of vitamin A for a strong immune system and healthy eyes and skin. Cheese also contains vitamin E, vitamin K, thiamin, riboflavin, and vitamin B12.
While both are high in protein, cheese has 80-90% more protein than eggs. However, eggs are considered a complete source of protein and have fewer calories and saturated fat. Therefore, eggs are generally considered healthier.
