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Cheese sauce vs. Cheese — In-Depth Nutrition Comparison

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How are cheese sauce and cheese different?

  • Cheese sauce is higher in folate and vitamin B5; however, cheese is richer in calcium, vitamin B12, phosphorus, zinc, and vitamin A.
  • Daily need coverage for sodium for cheese sauce is 111% higher.
  • Cheese sauce contains 5 times more folate than cheese. While cheese sauce contains 134µg of folate, cheese contains only 27µg.
  • Cheese has less sodium.

Sauce, cheese sauce mix, dry and Cheese, cheddar are the varieties used in this article.

Infographic

Cheese sauce vs Cheese 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 26% 61% 38% 19% 28% 30% 121% 418% 6.8% 0%
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +463.2%
Contains more IronIron +257.1%
Contains more CopperCopper +183.3%
Contains more ManganeseManganese +92.6%
Contains more CalciumCalcium +248%
Contains more ZincZinc +227.9%
Contains more PhosphorusPhosphorus +60.8%
Contains less SodiumSodium -79.6%

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 3% 19% 0% 0% 53% 156% 45% 90% 42% 58% 0% 101%
Cheese
Cheese
5
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 0% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +627.6%
Contains more Vitamin B2Vitamin B2 +58.4%
Contains more Vitamin B3Vitamin B3 +3966.1%
Contains more Vitamin B5Vitamin B5 +265.6%
Contains more Vitamin B6Vitamin B6 +175.8%
Contains more FolateFolate +396.3%
Contains more Vitamin AVitamin A +489.3%
Contains more Vitamin B12Vitamin B12 +139.1%

All nutrients comparison - raw data values

Nutrient Cheese sauce Cheese DV% diff.
Sodium 3202mg 653mg 111%
Selenium 28.5µg 52%
Calcium 204mg 710mg 51%
Saturated fat 8.44g 18.867g 47%
Protein 7.68g 22.87g 30%
Vitamin A 56µg 330µg 30%
Vitamin B12 0.46µg 1.1µg 27%
Folate 134µg 27µg 27%
Cholesterol 23mg 99mg 25%
Phosphorus 283mg 455mg 25%
Fats 18.33g 33.31g 23%
Zinc 1.11mg 3.64mg 23%
Vitamin B5 1.499mg 0.41mg 22%
Carbs 60.52g 3.09g 19%
Vitamin B2 0.678mg 0.428mg 19%
Vitamin B1 0.211mg 0.029mg 15%
Vitamin B3 2.399mg 0.059mg 15%
Potassium 428mg 76mg 10%
Vitamin B6 0.182mg 0.066mg 9%
Copper 0.085mg 0.03mg 6%
Monounsaturated fat 6.868g 9.246g 6%
Iron 0.5mg 0.14mg 5%
Vitamin E 0.71mg 5%
Fiber 1g 0g 4%
Vitamin D 24 IU 3%
Vitamin D 0.6µg 3%
Choline 16.5mg 3%
Polyunsaturated fat 0.983g 1.421g 3%
Calories 438kcal 404kcal 2%
Magnesium 36mg 27mg 2%
Vitamin K 2.4µg 2%
Vitamin C 0.9mg 0mg 1%
Manganese 0.052mg 0.027mg 1%
Net carbs 59.52g 3.09g N/A
Sugar 10.26g 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 61% 4% 10%
Protein: 7.68 g
Fats: 18.33 g
Carbs: 60.52 g
Water: 3.78 g
Other: 9.69 g
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +1858.6%
Contains more OtherOther +161.2%
Contains more ProteinProtein +197.8%
Contains more FatsFats +81.7%
Contains more WaterWater +879.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 42% 6%
Saturated fat: Sat. Fat 8.44 g
Monounsaturated fat: Mono. Fat 6.868 g
Polyunsaturated fat: Poly. Fat 0.983 g
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -55.3%
Contains more Mono. FatMonounsaturated fat +34.6%
Contains more Poly. FatPolyunsaturated fat +44.6%

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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. Cheese sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171584/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.