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  6. American cheese vs. Roe

American cheese vs. Roe — In-Depth Nutrition Comparison

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Significant differences between American cheese and roe

  • American cheese has more calcium; however, roe is richer in vitamin B12, selenium, vitamin B2, vitamin B1, folate, and vitamin C.
  • Roe covers your daily vitamin B12 needs 418% more than American cheese.
  • Roe has 37 times less calcium than American cheese. American cheese has 1045mg of calcium, while roe has 28mg.
  • Roe contains less sodium.

Specific food types used in this comparison are Cheese, pasteurized process, American, without added vitamin D and Fish, roe, mixed species, cooked, dry heat.

Infographic

American cheese vs Roe 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%
Roe
Roe
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more CalciumCalcium +3632.1%
Contains more ZincZinc +94.5%
Contains more PhosphorusPhosphorus +24.5%
Contains more ManganeseManganese +215.4%
Contains more PotassiumPotassium +114.4%
Contains more IronIron +22.2%
Contains more CopperCopper +178.3%
Contains less SodiumSodium -93%
Contains more SeleniumSelenium +155.9%
~equal in Magnesium ~26mg

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%
Roe
Roe
8
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin AVitamin A +174.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1746.7%
Contains more Vitamin B2Vitamin B2 +305.6%
Contains more Vitamin B3Vitamin B3 +2784.2%
Contains more Vitamin B5Vitamin B5 +186.4%
Contains more Vitamin B6Vitamin B6 +242.6%
Contains more Vitamin B12Vitamin B12 +669.3%
Contains more FolateFolate +1050%

All nutrients comparison - raw data values

Nutrient American cheese Roe DV% diff.
Vitamin B12 1.5µg 11.54µg 418%
Cholesterol 100mg 479mg 126%
Calcium 1045mg 28mg 102%
Saturated fat 18.057g 1.866g 74%
Sodium 1671mg 117mg 68%
Selenium 20.2µg 51.7µg 57%
Vitamin B2 0.234mg 0.949mg 55%
Fats 31.79g 8.23g 36%
Vitamin B1 0.015mg 0.277mg 22%
Folate 8µg 92µg 21%
Protein 18.13g 28.62g 21%
Phosphorus 641mg 515mg 18%
Vitamin A 250µg 91µg 18%
Vitamin C 0mg 16.4mg 18%
Monounsaturated fat 8.236g 2.129g 15%
Vitamin B5 0.403mg 1.154mg 15%
Polyunsaturated fat 1.286g 3.404g 14%
Vitamin B3 0.076mg 2.192mg 13%
Zinc 2.49mg 1.28mg 11%
Vitamin B6 0.054mg 0.185mg 10%
Copper 0.046mg 0.128mg 9%
Calories 371kcal 204kcal 8%
Choline 36.2mg 7%
Vitamin E 0.8mg 5%
Potassium 132mg 283mg 4%
Vitamin D 0.6µg 3%
Vitamin D 23IU 3%
Iron 0.63mg 0.77mg 2%
Vitamin K 2.6µg 2%
Manganese 0.041mg 0.013mg 1%
Carbs 3.7g 1.92g 1%
Net carbs 3.7g 1.92g N/A
Magnesium 26mg 26mg 0%
Sugar 2.26g N/A
Trans fat 1.144g N/A
Tryptophan 0.232mg 0.375mg 0%
Threonine 0.772mg 1.305mg 0%
Isoleucine 0.938mg 1.465mg 0%
Leucine 1.716mg 2.509mg 0%
Lysine 1.516mg 2.179mg 0%
Methionine 0.475mg 0.71mg 0%
Phenylalanine 0.939mg 1.401mg 0%
Valine 1.187mg 1.676mg 0%
Histidine 0.546mg 0.778mg 0%
Omega-3 - EPA 0.012g 1.26g N/A
Omega-3 - DHA 0.006g 1.747g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0.105g 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 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
Roe
Roe
2
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more FatsFats +286.3%
Contains more CarbsCarbs +92.7%
Contains more OtherOther +160.4%
Contains more ProteinProtein +57.9%
Contains more WaterWater +48%

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains more Mono. FatMonounsaturated fat +286.8%
Contains less Sat. FatSaturated fat -89.7%
Contains more Poly. FatPolyunsaturated fat +164.7%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.