Cheese CheddarvsWhole Egg (Raw)
Cheese Cheddar has 408 calories and 23g protein per 100g. Whole Egg (Raw) has 143 calories and 13g protein per 100g Cheese Cheddar has more protein, Whole Egg (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cheese Cheddar vs Whole Egg (Raw)
Go with Whole Egg (Raw) at just 143 kcal per 100g — 65% fewer calories.
Whole Egg (Raw) will keep you satisfied longer with 12.6g protein, 9.5g fat — fat and protein slow digestion while fiber adds bulk.
Whole Egg (Raw) packs 12.6g of protein per 100g (35% of calories from protein) — the better pick for muscle growth and recovery.
Whole Egg (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Whole Egg (Raw) has 372mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people — saturated and trans fats matter more.
Cheese Cheddar provides 707mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Cheese Cheddar
High in sodium at 654mg per 100g, so it may not be the best fit for a low-sodium diet.
High in saturated fat with 19.2g per 100g, which is worth watching if you are managing heart health or cholesterol.
Relatively high in cholesterol at 100mg per 100g.
Calorie-dense at 408 kcal per 100g, so portion size matters.
Whole Egg (Raw)
Relatively high in cholesterol at 372mg per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cheese Cheddar | Egg Whole Raw Fresh | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 408kcal20% | 143kcal7% | +265kcal |
| Protein | 23g47% | 13g25% | +11g |
| Total Fat | 34g44% | 9.5g12% | +24g |
| Saturated Fat | 19g96% | 3.1g16% | +16g |
| Trans Fat | 1.1g | <0.1g | +1.1g |
| Cholesterol | 100mg33% | 372mg124% | <0.1mg |
| Carbohydrates | 2.4g1% | 0.72g0% | +1.7g |
| Dietary Fiber | — | 0g0% | — |
| Sugars | — | 0.37g | — |
| ✨Vitamins | |||
| Vitamin A | 316mcg35% | 160mcg18% | +156mcg |
| Vitamin C | — | 0mg0% | — |
| Vitamin D | — | 2.0mcg10% | — |
| Vitamin E | 0.75mg5% | 1.1mg7% | <0.1mg |
| Vitamin K | 2.4mcg2% | 0.30mcg0% | +2.1mcg |
| Vitamin B6 | <0.1mg4% | 0.17mg10% | <0.1mg |
| Vitamin B12 | 1.1mcg44% | 0.89mcg37% | +0.17mcg |
| Folate | 21mcg5% | 47mcg12% | <0.1mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg3% | <0.1mg |
| Riboflavin (B2) | 0.44mg34% | 0.46mg35% | <0.1mg |
| Niacin (B3) | <0.1mg0% | <0.1mg0% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 654mg28% | 142mg6% | +512mg |
| Calcium | 707mg54% | 56mg4% | +651mg |
| Iron | 0.16mg1% | 1.8mg10% | <0.1mg |
| Potassium | 77mg2% | 138mg3% | <0.1mg |
| Phosphorus | 458mg37% | 198mg16% | +260mg |
| Magnesium | 27mg6% | 12mg3% | +15mg |
| Zinc | 3.7mg33% | 1.3mg12% | +2.4mg |
| Copper | <0.1mg4% | <0.1mg8% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg1% | <0.1mg |
| Selenium | 28mcg51% | 31mcg56% | <0.1mcg |
🔬Nutritional Analysis
Calories: Whole Egg (Raw) is significantly lower in calories at just 143 kcal per 100g compared to 408 kcal for Cheese Cheddar — that's 185% fewer calories, making Whole Egg (Raw) the better choice for calorie-conscious diets.
Protein: Cheese Cheddar has more protein per 100g (23.3g vs 12.6g), but Whole Egg (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Whole Egg (Raw) is the leaner option with 9.51g of total fat per 100g compared to 34g. Whole Egg (Raw) has less saturated fat (3.13g vs 19.2g).
Key Vitamins: The most notable vitamin differences are in Vitamin K (Cheese Cheddar: 2.4mcg vs 0.3mcg), Vitamin B6 (Whole Egg (Raw): 0.17mg vs 0.069mg), Folate (Whole Egg (Raw): 47mcg vs 21mcg).
Key Minerals: Notable mineral differences include Calcium (Cheese Cheddar: 707mg vs 56mg), Iron (Whole Egg (Raw): 1.75mg vs 0.16mg), Sodium (Cheese Cheddar: 654mg vs 142mg).
Diet Suitability: Both fit a low-carb or keto diet. Cheese Cheddar fits a high-protein diet.
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❓Frequently Asked Questions
- Which has more protein, Cheese Cheddar or Whole Egg (Raw)?
- Cheese Cheddar has more protein with 23.3g per 100g compared to 12.6g for Whole Egg (Raw).
- Which is lower in calories, Cheese Cheddar or Whole Egg (Raw)?
- Whole Egg (Raw) is lower in calories with 143 kcal per 100g versus 408 kcal.
- Is Cheese Cheddar or Whole Egg (Raw) healthier?
- It depends on your goals. Cheese Cheddar has 408 calories and 23.3g protein per 100g, while Whole Egg (Raw) has 143 calories and 12.6g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cheese Cheddar or Whole Egg (Raw)?
- Whole Egg (Raw) is leaner with 9.51g of fat per 100g compared to 34g.