Cheese CheddarvsEgg Whole
ðŊWhen to Eat What
Goal-based picks for Cheese Cheddar vs Egg Whole
Go with Cheese Cheddar at just 408 kcal per 100g â 29% fewer calories.
Egg Whole will keep you satisfied longer with 48.1g protein, 39.8g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Egg Whole packs 48.1g of protein per 100g (33% of calories from protein) â the better pick for muscle growth and recovery.
Egg Whole has 1700mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people â it's saturated and trans fats that matter more.
Egg Whole provides 468mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Cheese Cheddar provides 707mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Cheese Cheddar | Egg Whole | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 408kcal20% | 575kcal29% | <0.1kcal |
| Protein | 23g47% | 48g96% | <0.1g |
| Total Fat | 34g44% | 40g51% | <0.1g |
| Saturated Fat | 19g96% | â | â |
| Trans Fat | 1.1g | â | â |
| Cholesterol | 100mg33% | 1700mg567% | <0.1mg |
| Carbohydrates | 2.4g1% | 1.9g1% | +0.57g |
| âĻVitamins | |||
| Vitamin A | 316mcg35% | â | â |
| Vitamin D | â | 9.7mcg49% | â |
| Vitamin E | 0.75mg5% | â | â |
| Vitamin K | 2.4mcg2% | â | â |
| Vitamin B6 | <0.1mg4% | â | â |
| Vitamin B12 | 1.1mcg44% | â | â |
| Folate | 21mcg5% | â | â |
| Thiamin (B1) | <0.1mg2% | â | â |
| Riboflavin (B2) | 0.44mg34% | â | â |
| Niacin (B3) | <0.1mg0% | â | â |
| ðķMinerals | |||
| Sodium | 654mg28% | 485mg21% | +169mg |
| Calcium | 707mg54% | 220mg17% | +487mg |
| Iron | 0.16mg1% | 7.0mg39% | <0.1mg |
| Potassium | 77mg2% | 468mg10% | <0.1mg |
| Phosphorus | 458mg37% | 770mg62% | <0.1mg |
| Magnesium | 27mg6% | 45mg11% | <0.1mg |
| Zinc | 3.7mg33% | 5.0mg46% | <0.1mg |
| Copper | <0.1mg4% | 0mg0% | +<0.1mg |
| Manganese | <0.1mg1% | 0mg0% | +<0.1mg |
| Selenium | 28mcg51% | â | â |
ðŽNutritional Analysis
Calories: Cheese Cheddar is significantly lower in calories at just 408 kcal per 100g compared to 575 kcal for Egg Whole â that's 41% fewer calories, making Cheese Cheddar the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 23.3g per 100g. In terms of protein-to-calorie efficiency, Egg Whole offers better value for building and maintaining muscle.
Fat: Both have similar fat content â Cheese Cheddar has 34g and Egg Whole has 39.8g per 100g.
Key Minerals: Notable mineral differences include Copper (Cheese Cheddar: 0.033mg vs 0mg), Manganese (Cheese Cheddar: 0.026mg vs 0mg), Iron (Egg Whole: 6.97mg vs 0.16mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet.