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Cheese vs. Blueberry — In-Depth Nutrition Comparison

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How are cheese and blueberries different?

  • Cheese has more calcium, phosphorus, selenium, vitamin B12, zinc, vitamin B2, and vitamin A than blueberries.
  • Daily need coverage for saturated fat for cheese is 94% higher.
  • Blueberries have less cholesterol.
  • Cheese has a lower glycemic index (0) than blueberries (53).

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

Infographic

Cheese vs Blueberry 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.
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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +11733.3%
Contains more ZincZinc +2175%
Contains more PhosphorusPhosphorus +3691.7%
Contains more SeleniumSelenium +28400%
Contains more IronIron +100%
Contains more CopperCopper +90%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +1144.4%
~equal in Potassium ~77mg

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
8
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 32% 0% 1% 11% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +10900%
Contains more Vitamin EVitamin E +24.6%
Contains more Vitamin B2Vitamin B2 +943.9%
Contains more Vitamin B5Vitamin B5 +230.6%
Contains more Vitamin B6Vitamin B6 +26.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +350%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +27.6%
Contains more Vitamin B3Vitamin B3 +608.5%
Contains more Vitamin KVitamin K +704.2%

All nutrients comparison - raw data values

Nutrient Cheese Blueberry DV% diff.
Saturated fat 18.867g 0.028g 86%
Calcium 710mg 6mg 70%
Phosphorus 455mg 12mg 63%
Selenium 28.5µg 0.1µg 52%
Fats 33.31g 0.33g 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 0.74g 44%
Vitamin A 330µg 3µg 36%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.16mg 32%
Vitamin B2 0.428mg 0.041mg 30%
Sodium 653mg 1mg 28%
Monounsaturated fat 9.246g 0.047g 23%
Calories 404kcal 57kcal 17%
Vitamin K 2.4µg 19.3µg 14%
Manganese 0.027mg 0.336mg 13%
Vitamin C 0mg 9.7mg 11%
Fiber 0g 2.4g 10%
Polyunsaturated fat 1.421g 0.146g 9%
Vitamin B5 0.41mg 0.124mg 6%
Fructose 0g 4.97g 6%
Magnesium 27mg 6mg 5%
Folate 27µg 6µg 5%
Carbs 3.09g 14.49g 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Copper 0.03mg 0.057mg 3%
Iron 0.14mg 0.28mg 2%
Vitamin B3 0.059mg 0.418mg 2%
Choline 16.5mg 6mg 2%
Vitamin E 0.71mg 0.57mg 1%
Vitamin B1 0.029mg 0.037mg 1%
Vitamin B6 0.066mg 0.052mg 1%
Protein per 100 calories 5.7g 1.3g N/A
Calories per 10 g protein 177kcal 770kcal N/A
Weight per 100 calories 25g 175g N/A
Unsaturated / Saturated Fat ratio 0.57 6.9 N/A
Net carbs 3.09g 12.09g N/A
Potassium 76mg 77mg 0%
Sugar 0.48g 9.96g N/A
Starch 0.03g 0%
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.003mg 0%
Threonine 1.044mg 0.02mg 0%
Isoleucine 1.206mg 0.023mg 0%
Leucine 1.939mg 0.044mg 0%
Lysine 1.025mg 0.013mg 0%
Methionine 0.547mg 0.012mg 0%
Phenylalanine 1.074mg 0.026mg 0%
Valine 1.404mg 0.031mg 0%
Histidine 0.547mg 0.011mg 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
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more ProteinProtein +2990.5%
Contains more FatsFats +9993.9%
Contains more OtherOther +1513%
Contains more CarbsCarbs +368.9%
Contains more WaterWater +127.5%

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
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Contains more Mono. FatMonounsaturated fat +19572.3%
Contains more Poly. FatPolyunsaturated fat +873.3%
Contains less Sat. FatSaturated fat -99.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
49% 50%
Starch: 0.03 g
Sucrose: 0.11 g
Glucose: 4.88 g
Fructose: 4.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1776.9%
Contains more FructoseFructose +∞%
~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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.