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Cheese vs. Beetroot — In-Depth Nutrition Comparison

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How are cheese and beetroot different?

  • Cheese has more calcium, phosphorus, selenium, vitamin B12, zinc, vitamin B2, and vitamin A than beetroot.
  • Daily need coverage for saturated fat for cheese is 94% higher.
  • Beetroot has less cholesterol.
  • Cheese has a lower glycemic index (0) than beetroot (64).

Cheese, cheddar and Beets, raw are the varieties used in this article.

Infographic

Cheese vs Beetroot infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more MagnesiumMagnesium +17.4%
Contains more CalciumCalcium +4337.5%
Contains more ZincZinc +940%
Contains more PhosphorusPhosphorus +1037.5%
Contains more SeleniumSelenium +3971.4%
Contains more PotassiumPotassium +327.6%
Contains more IronIron +471.4%
Contains more CopperCopper +150%
Contains less SodiumSodium -88.1%
Contains more ManganeseManganese +1118.5%

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.
Cheese
Cheese
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 0.67% 0.8% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +16400%
Contains more Vitamin EVitamin E +1675%
Contains more Vitamin B2Vitamin B2 +970%
Contains more Vitamin B5Vitamin B5 +164.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +466.1%
Contains more FolateFolate +303.7%
~equal in Vitamin B1 ~0.031mg
~equal in Vitamin B6 ~0.067mg

All nutrients comparison - raw data values

Nutrient Cheese Beetroot DV% diff.
Saturated fat 18.867g 0.027g 86%
Calcium 710mg 16mg 69%
Phosphorus 455mg 40mg 59%
Fats 33.31g 0.17g 51%
Selenium 28.5µg 0.7µg 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 1.61g 43%
Vitamin A 330µg 2µg 36%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.35mg 30%
Vitamin B2 0.428mg 0.04mg 30%
Sodium 653mg 78mg 25%
Monounsaturated fat 9.246g 0.032g 23%
Folate 27µg 109µg 21%
Calories 404kcal 43kcal 18%
Manganese 0.027mg 0.329mg 13%
Fiber 0g 2.8g 11%
Polyunsaturated fat 1.421g 0.06g 9%
Iron 0.14mg 0.8mg 8%
Potassium 76mg 325mg 7%
Vitamin C 0mg 4.9mg 5%
Copper 0.03mg 0.075mg 5%
Vitamin B5 0.41mg 0.155mg 5%
Vitamin E 0.71mg 0.04mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Carbs 3.09g 9.56g 2%
Vitamin B3 0.059mg 0.334mg 2%
Vitamin K 2.4µg 0.2µg 2%
Choline 16.5mg 6mg 2%
Magnesium 27mg 23mg 1%
Protein per 100 calories 5.7g 3.7g N/A
Calories per 10 g protein 177kcal 267kcal N/A
Weight per 100 calories 25g 233g N/A
Unsaturated / Saturated Fat ratio 0.57 3.4 N/A
Net carbs 3.09g 6.76g N/A
Sugar 0.48g 6.76g N/A
Vitamin B1 0.029mg 0.031mg 0%
Vitamin B6 0.066mg 0.067mg 0%
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.019mg 0%
Threonine 1.044mg 0.047mg 0%
Isoleucine 1.206mg 0.048mg 0%
Leucine 1.939mg 0.068mg 0%
Lysine 1.025mg 0.058mg 0%
Methionine 0.547mg 0.018mg 0%
Phenylalanine 1.074mg 0.046mg 0%
Valine 1.404mg 0.056mg 0%
Histidine 0.547mg 0.021mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +1320.5%
Contains more FatsFats +19494.1%
Contains more OtherOther +243.5%
Contains more CarbsCarbs +209.4%
Contains more WaterWater +136.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +28793.8%
Contains more Poly. FatPolyunsaturated fat +2268.3%
Contains less Sat. FatSaturated fat -99.9%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.