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Cheese vs. Cereal — In-Depth Nutrition Comparison

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What are the differences between cheese and cereal?

  • Cheese is higher in calcium, phosphorus, and selenium; however, cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, and vitamin C.
  • Cereal's daily need coverage for vitamin B1 is 522% more.
  • Cereal contains 73 times less saturated fat than cheese. Cheese contains 18.867g of saturated fat, while cereal contains 0.26g.
  • Cheese has a lower glycemic index (0) than cereal (69).

We used Cheese, cheddar and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types in this article.

Infographic

Cheese vs Cereal 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%
Cereal
Cereal
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +7000%
Contains more PhosphorusPhosphorus +490.9%
Contains less SodiumSodium -17.9%
Contains more SeleniumSelenium +352.4%
Contains more PotassiumPotassium +38.2%
Contains more IronIron +24228.6%
Contains more CopperCopper +356.7%
Contains more ZincZinc +108.8%
Contains more ManganeseManganese +2825.9%

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
6
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%
Cereal
Cereal
6
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 128% 0% 271% 1.6% 1572% 893% 555% 14% 1381% 0% 0% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +787.5%
Contains more Vitamin B5Vitamin B5 +81.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +146.7%
Contains more Vitamin B1Vitamin B1 +21582.8%
Contains more Vitamin B2Vitamin B2 +804.2%
Contains more Vitamin B3Vitamin B3 +50103.4%
Contains more Vitamin B6Vitamin B6 +8969.7%

All nutrients comparison - raw data values

Nutrient Cheese Cereal DV% diff.
Vitamin B1 0.029mg 6.288mg 522%
Vitamin B6 0.066mg 5.986mg 455%
Iron 0.14mg 34.06mg 424%
Vitamin B2 0.428mg 3.87mg 265%
Vitamin B3 0.059mg 29.62mg 185%
Saturated fat 18.867g 0.26g 85%
Calcium 710mg 10mg 70%
Phosphorus 455mg 77mg 54%
Vitamin A 330µg 814µg 54%
Fats 33.31g 1.08g 50%
Vitamin B12 1.1µg 46%
Vitamin C 0mg 38.5mg 43%
Selenium 28.5µg 6.3µg 40%
Zinc 3.64mg 7.6mg 36%
Protein 22.87g 6.06g 34%
Cholesterol 99mg 33%
Manganese 0.027mg 0.79mg 33%
Carbs 3.09g 86.85g 28%
Monounsaturated fat 9.246g 0.204g 23%
Copper 0.03mg 0.137mg 12%
Folate 27µg 7%
Polyunsaturated fat 1.421g 0.354g 7%
Fiber 0g 1.4g 6%
Sodium 653mg 795mg 6%
Vitamin E 0.71mg 0.08mg 4%
Vitamin B5 0.41mg 0.226mg 4%
Vitamin D* 24 IU 3%
Vitamin D 0.6µg 3%
Choline 16.5mg 3%
Magnesium 27mg 19mg 2%
Vitamin K 2.4µg 0µg 2%
Calories 404kcal 378kcal 1%
Potassium 76mg 105mg 1%
Protein per 100 calories 5.7g 1.6g N/A
Calories per 10 g protein 177kcal 624kcal N/A
Weight per 100 calories 25g 26g N/A
Unsaturated / Saturated Fat ratio 0.57 2.1 N/A
Net carbs 3.09g 85.45g N/A
Sugar 0.48g 10.35g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.066mg 0%
Threonine 1.044mg 0.241mg 0%
Isoleucine 1.206mg 0.26mg 0%
Leucine 1.939mg 0.767mg 0%
Lysine 1.025mg 0.113mg 0%
Methionine 0.547mg 0.13mg 0%
Phenylalanine 1.074mg 0.365mg 0%
Valine 1.404mg 0.344mg 0%
Histidine 0.547mg 0.162mg 0%
Fructose 0g 0.26g 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 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
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
Cereal
Cereal
1
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more ProteinProtein +277.4%
Contains more FatsFats +2984.3%
Contains more WaterWater +879.4%
Contains more OtherOther +66.4%
Contains more CarbsCarbs +2710.7%

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
Cereal
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains more Mono. FatMonounsaturated fat +4432.4%
Contains more Poly. FatPolyunsaturated fat +301.4%
Contains less Sat. FatSaturated fat -98.6%

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
Cereal
Cereal
4
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Glucose ~0.27g

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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

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.