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  6. American cheese vs. Dates

American cheese vs. Dates — In-Depth Nutrition Comparison

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Significant differences between American cheese and Dates

  • American cheese has more Calcium, Phosphorus, Vitamin B12, Selenium, Vitamin A RAE, and Zinc, however, Dates are richer in Fiber.
  • American cheese covers your daily Calcium needs 101% more than Dates .
  • Dates contain less Cholesterol.

Specific food types used in this comparison are Cheese, pasteurized process, American, without added vitamin D and Dates, deglet noor.

Infographic

American cheese vs Dates infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
American cheese
American cheese
4
:
6
Dates
Dates
Contains more Calcium +2579.5%
Contains more Phosphorus +933.9%
Contains more Zinc +758.6%
Contains more Selenium +573.3%
Contains more Iron +61.9%
Contains more Magnesium +65.4%
Contains more Potassium +397%
Contains less Sodium -99.9%
Contains more Copper +347.8%
Contains more Manganese +539%
American cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 314% 24% 19% 275% 12% 218% 68% 16% 6% 111%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Calcium +2579.5%
Contains more Phosphorus +933.9%
Contains more Zinc +758.6%
Contains more Selenium +573.3%
Contains more Iron +61.9%
Contains more Magnesium +65.4%
Contains more Potassium +397%
Contains less Sodium -99.9%
Contains more Copper +347.8%
Contains more Manganese +539%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
American cheese
American cheese
5
:
7
Dates
Dates
Contains more Vitamin A +9350%
Contains more Vitamin E +1500%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +254.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +246.7%
Contains more Vitamin B3 +1576.3%
Contains more Vitamin B5 +46.2%
Contains more Vitamin B6 +205.6%
Contains more Folate +137.5%
Equal in Vitamin K - 2.7
American cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 16% 18% 0% 4% 54% 2% 25% 13% 6% 188% 7%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin A +9350%
Contains more Vitamin E +1500%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +254.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +246.7%
Contains more Vitamin B3 +1576.3%
Contains more Vitamin B5 +46.2%
Contains more Vitamin B6 +205.6%
Contains more Folate +137.5%
Equal in Vitamin K - 2.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
American cheese
American cheese
4
:
1
Dates
Dates
Contains more Protein +640%
Contains more Fats +8051.3%
Contains more Water +92.9%
Contains more Other +323.1%
Contains more Carbs +1927.8%
American cheese
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Protein +640%
Contains more Fats +8051.3%
Contains more Water +92.9%
Contains more Other +323.1%
Contains more Carbs +1927.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
American cheese
American cheese
2
:
1
Dates
Dates
Contains more Monounsaturated Fat +22777.8%
Contains more Polyunsaturated fat +6668.4%
Contains less Saturated Fat -99.8%
American cheese
65% 30% 5%
Saturated Fat: 18.057 g
Monounsaturated Fat: 8.236 g
Polyunsaturated fat: 1.286 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +22777.8%
Contains more Polyunsaturated fat +6668.4%
Contains less Saturated Fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
American cheese
American cheese
2
:
4
Dates
Dates
Contains more Lactose +∞%
Contains more Galactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
American cheese
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
Dates
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more Lactose +∞%
Contains more Galactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
American cheese Dates
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient American cheese Dates Opinion
Net carbs 3.7g 67.03g Dates
Protein 18.13g 2.45g American cheese
Fats 31.79g 0.39g American cheese
Carbs 3.7g 75.03g Dates
Calories 371kcal 282kcal American cheese
Fructose 0g 19.56g Dates
Sugar 2.26g 63.35g American cheese
Fiber 0g 8g Dates
Calcium 1045mg 39mg American cheese
Iron 0.63mg 1.02mg Dates
Magnesium 26mg 43mg Dates
Phosphorus 641mg 62mg American cheese
Potassium 132mg 656mg Dates
Sodium 1671mg 2mg Dates
Zinc 2.49mg 0.29mg American cheese
Copper 0.046mg 0.206mg Dates
Manganese 0.041mg 0.262mg Dates
Selenium 20.2µg 3µg American cheese
Vitamin A 945IU 10IU American cheese
Vitamin A RAE 250µg 0µg American cheese
Vitamin E 0.8mg 0.05mg American cheese
Vitamin D 23IU 0IU American cheese
Vitamin D 0.6µg 0µg American cheese
Vitamin C 0mg 0.4mg Dates
Vitamin B1 0.015mg 0.052mg Dates
Vitamin B2 0.234mg 0.066mg American cheese
Vitamin B3 0.076mg 1.274mg Dates
Vitamin B5 0.403mg 0.589mg Dates
Vitamin B6 0.054mg 0.165mg Dates
Folate 8µg 19µg Dates
Vitamin B12 1.5µg 0µg American cheese
Vitamin K 2.6µg 2.7µg Dates
Tryptophan 0.232mg 0.012mg American cheese
Threonine 0.772mg 0.043mg American cheese
Isoleucine 0.938mg 0.049mg American cheese
Leucine 1.716mg 0.084mg American cheese
Lysine 1.516mg 0.066mg American cheese
Methionine 0.475mg 0.022mg American cheese
Phenylalanine 0.939mg 0.05mg American cheese
Valine 1.187mg 0.071mg American cheese
Histidine 0.546mg 0.032mg American cheese
Cholesterol 100mg 0mg Dates
Trans Fat 1.144g 0g Dates
Saturated Fat 18.057g 0.032g Dates
Omega-3 - DHA 0.006g 0g American cheese
Omega-3 - EPA 0.012g 0g American cheese
Omega-3 - DPA 0.021g 0g American cheese
Monounsaturated Fat 8.236g 0.036g American cheese
Polyunsaturated fat 1.286g 0.019g American cheese
Omega-6 - Eicosadienoic acid 0.009g 0g American cheese
Omega-6 - Linoleic acid 0.79g American cheese
Omega-6 - Gamma-linoleic acid 0.001g 0g American cheese
Omega-3 - ALA 0.137g American cheese
Omega-3 - Eicosatrienoic acid 0.001g American cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.033g American cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Dates
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
American cheese
12%
Dates
Minerals Daily Need Coverage Score
106%
American cheese
29%
Dates

Comparison summary

Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 1669mg)
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 100mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 18.025g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $0.4)
Which food is lower in Sugar?
American cheese
American cheese is lower in Sugar (difference - 61.09g)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 15)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.