Cheese ParmesanvsWhole Egg (Raw)
Cheese Parmesan has 392 calories and 36g protein per 100g. Whole Egg (Raw) has 143 calories and 13g protein per 100g Cheese Parmesan has more protein, Whole Egg (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cheese Parmesan vs Whole Egg (Raw)
Go with Whole Egg (Raw) at just 143 kcal per 100g — 64% fewer calories.
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 Parmesan provides 1180mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Cheese Parmesan
High in sodium at 1180mg per 100g, so it may not be the best fit for a low-sodium diet.
High in saturated fat with 14.8g per 100g, which is worth watching if you are managing heart health or cholesterol.
Relatively high in cholesterol at 68mg per 100g.
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 Parmesan Hard | Egg Whole Raw Fresh | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 392kcal20% | 143kcal7% | +249kcal |
| Protein | 36g72% | 13g25% | +23g |
| Total Fat | 25g32% | 9.5g12% | +15g |
| Saturated Fat | 15g74% | 3.1g16% | +12g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 68mg23% | 372mg124% | <0.1mg |
| Carbohydrates | 3.2g1% | 0.72g0% | +2.5g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0.11g | 0.37g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 207mcg23% | 160mcg18% | +47mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0.50mcg3% | 2.0mcg10% | <0.1mcg |
| Vitamin E | 0.22mg1% | 1.1mg7% | <0.1mg |
| Vitamin K | 1.7mcg1% | 0.30mcg0% | +1.4mcg |
| Vitamin B6 | <0.1mg5% | 0.17mg10% | <0.1mg |
| Vitamin B12 | 1.2mcg50% | 0.89mcg37% | +0.31mcg |
| Folate | 7.0mcg2% | 47mcg12% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg3% | <0.1mg |
| Riboflavin (B2) | 0.33mg26% | 0.46mg35% | <0.1mg |
| Niacin (B3) | 0.27mg2% | <0.1mg0% | +0.20mg |
| 🔶Minerals | |||
| Sodium | 1180mg51% | 142mg6% | +1038mg |
| Calcium | 1180mg91% | 56mg4% | +1124mg |
| Iron | 0.82mg5% | 1.8mg10% | <0.1mg |
| Potassium | 92mg2% | 138mg3% | <0.1mg |
| Phosphorus | 694mg56% | 198mg16% | +496mg |
| Magnesium | 44mg10% | 12mg3% | +32mg |
| Zinc | 2.8mg25% | 1.3mg12% | +1.5mg |
| Copper | <0.1mg4% | <0.1mg8% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg1% | <0.1mg |
| Selenium | 23mcg41% | 31mcg56% | <0.1mcg |
🔬Nutritional Analysis
Calories: Whole Egg (Raw) is significantly lower in calories at just 143 kcal per 100g compared to 392 kcal for Cheese Parmesan — that's 174% fewer calories, making Whole Egg (Raw) the better choice for calorie-conscious diets.
Protein: Cheese Parmesan provides more protein with 35.8g versus 12.6g per 100g. In terms of protein-to-calorie efficiency, Cheese Parmesan offers better value for building and maintaining muscle.
Fat: Whole Egg (Raw) is the leaner option with 9.51g of total fat per 100g compared to 25g. Whole Egg (Raw) has less saturated fat (3.13g vs 14.8g).
Key Vitamins: The most notable vitamin differences are in Folate (Whole Egg (Raw): 47mcg vs 7mcg), Vitamin K (Cheese Parmesan: 1.7mcg vs 0.3mcg), Vitamin E (Whole Egg (Raw): 1.05mg vs 0.22mg).
Key Minerals: Notable mineral differences include Calcium (Cheese Parmesan: 1180mg vs 56mg), Sodium (Cheese Parmesan: 1180mg vs 142mg), Magnesium (Cheese Parmesan: 44mg vs 12mg).
Diet Suitability: Both fit a low-carb or keto diet. Cheese Parmesan fits a high-protein diet.
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❓Frequently Asked Questions
- Which has more protein, Cheese Parmesan or Whole Egg (Raw)?
- Cheese Parmesan has more protein with 35.8g per 100g compared to 12.6g for Whole Egg (Raw).
- Which is lower in calories, Cheese Parmesan or Whole Egg (Raw)?
- Whole Egg (Raw) is lower in calories with 143 kcal per 100g versus 392 kcal.
- Is Cheese Parmesan or Whole Egg (Raw) healthier?
- It depends on your goals. Cheese Parmesan has 392 calories and 35.8g 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 Parmesan or Whole Egg (Raw)?
- Whole Egg (Raw) is leaner with 9.51g of fat per 100g compared to 25g.