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American cheese vs. Milk — In-Depth Nutrition Comparison

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A recap on differences between American cheese and milk

  • Milk has less calcium, phosphorus, vitamin B12, selenium, zinc, vitamin A, and iron.
  • American cheese covers your daily calcium needs 92% more than milk.
  • Milk contains 38 times less sodium than American cheese. American cheese contains 1671mg of sodium, while milk contains 44mg.

Food varieties used in this article are Cheese, pasteurized process, American, without added vitamin D and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

American cheese vs Milk 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Milk
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +136.4%
Contains more CalciumCalcium +736%
Contains more IronIron +2000%
Contains more CopperCopper +360%
Contains more ZincZinc +492.9%
Contains more PhosphorusPhosphorus +574.7%
Contains more ManganeseManganese +1266.7%
Contains more SeleniumSelenium +512.1%
Contains more PotassiumPotassium +13.6%
Contains less SodiumSodium -97.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Milk
Milk
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin AVitamin A +331%
Contains more Vitamin EVitamin E +7900%
Contains more Vitamin B2Vitamin B2 +26.5%
Contains more Vitamin B5Vitamin B5 +11.6%
Contains more Vitamin B6Vitamin B6 +45.9%
Contains more Vitamin B12Vitamin B12 +219.1%
Contains more Vitamin KVitamin K +2500%
Contains more FolateFolate +60%
Contains more CholineCholine +104.5%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B3Vitamin B3 +22.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient American cheese Milk DV% diff.
Calcium 1045mg 125mg 92%
Saturated fat 18.057g 0.633g 79%
Phosphorus 641mg 95mg 78%
Sodium 1671mg 44mg 71%
Fats 31.79g 0.97g 47%
Vitamin B12 1.5µg 0.47µg 43%
Cholesterol 100mg 5mg 32%
Selenium 20.2µg 3.3µg 31%
Protein 18.13g 3.37g 30%
Vitamin A 250µg 58µg 21%
Monounsaturated fat 8.236g 0.277g 20%
Zinc 2.49mg 0.42mg 19%
Calories 371kcal 42kcal 16%
Polyunsaturated fat 1.286g 0.035g 8%
Iron 0.63mg 0.03mg 8%
Vitamin E 0.8mg 0.01mg 5%
Copper 0.046mg 0.01mg 4%
Magnesium 26mg 11mg 4%
Vitamin B2 0.234mg 0.185mg 4%
Choline 36.2mg 17.7mg 3%
Vitamin D 0.6µg 1.2µg 3%
Vitamin D 23IU 48IU 3%
Manganese 0.041mg 0.003mg 2%
Vitamin K 2.6µg 0.1µg 2%
Potassium 132mg 150mg 1%
Vitamin B5 0.403mg 0.361mg 1%
Vitamin B6 0.054mg 0.037mg 1%
Folate 8µg 5µg 1%
Carbs 3.7g 4.99g 0%
Net carbs 3.7g 4.99g N/A
Sugar 2.26g 5.2g N/A
Vitamin B1 0.015mg 0.02mg 0%
Vitamin B3 0.076mg 0.093mg 0%
Trans fat 1.144g N/A
Tryptophan 0.232mg 0.043mg 0%
Threonine 0.772mg 0.143mg 0%
Isoleucine 0.938mg 0.174mg 0%
Leucine 1.716mg 0.319mg 0%
Lysine 1.516mg 0.282mg 0%
Methionine 0.475mg 0.088mg 0%
Phenylalanine 0.939mg 0.174mg 0%
Valine 1.187mg 0.22mg 0%
Histidine 0.546mg 0.101mg 0%
Omega-3 - EPA 0.012g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g 0.004g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +438%
Contains more FatsFats +3177.3%
Contains more OtherOther +802.7%
Contains more CarbsCarbs +34.9%
Contains more WaterWater +127%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +2873.3%
Contains more Poly. FatPolyunsaturated fat +3574.3%
Contains less Sat. FatSaturated fat -96.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Milk
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Contains more GalactoseGalactose +∞%
Contains more LactoseLactose +141.9%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.