Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Cheese
  5. Compare
  6. Cheese vs. Cheese sauce

Cheese vs. Cheese sauce — In-Depth Nutrition Comparison

Compare

How are cheese and cheese sauce different?

  • Cheese is higher in calcium, vitamin B12, phosphorus, zinc, and vitamin A; however, cheese sauce is richer in folate and vitamin B5.
  • Daily need coverage for sodium for cheese sauce is 111% higher.
  • Cheese contains 6 times more vitamin A than cheese sauce. While cheese contains 1242 IU of vitamin A, cheese sauce contains only 202 IU.
  • Cheese sauce has less cholesterol.

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

Infographic

Cheese vs Cheese sauce 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 26% 61% 38% 19% 28% 30% 121% 418% 6.8% 0%
Contains more CalciumCalcium +248%
Contains more ZincZinc +227.9%
Contains more PhosphorusPhosphorus +60.8%
Contains less SodiumSodium -79.6%
Contains more SeleniumSelenium +∞%
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%

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
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%
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%
Contains more Vitamin AVitamin A +489.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +139.1%
Contains more Vitamin KVitamin K +∞%
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%

All nutrients comparison - raw data values

Nutrient Cheese Cheese sauce DV% diff.
Sodium 653mg 3202mg 111%
Selenium 28.5µg 52%
Calcium 710mg 204mg 51%
Saturated fat 18.867g 8.44g 47%
Protein 22.87g 7.68g 30%
Vitamin A 330µg 56µg 30%
Vitamin B12 1.1µg 0.46µg 27%
Folate 27µg 134µg 27%
Cholesterol 99mg 23mg 25%
Phosphorus 455mg 283mg 25%
Fats 33.31g 18.33g 23%
Zinc 3.64mg 1.11mg 23%
Vitamin B5 0.41mg 1.499mg 22%
Carbs 3.09g 60.52g 19%
Vitamin B2 0.428mg 0.678mg 19%
Vitamin B1 0.029mg 0.211mg 15%
Vitamin B3 0.059mg 2.399mg 15%
Potassium 76mg 428mg 10%
Vitamin B6 0.066mg 0.182mg 9%
Copper 0.03mg 0.085mg 6%
Monounsaturated fat 9.246g 6.868g 6%
Iron 0.14mg 0.5mg 5%
Vitamin E 0.71mg 5%
Fiber 0g 1g 4%
Vitamin D 24 IU 3%
Vitamin D 0.6µg 3%
Choline 16.5mg 3%
Polyunsaturated fat 1.421g 0.983g 3%
Calories 404kcal 438kcal 2%
Magnesium 27mg 36mg 2%
Vitamin K 2.4µg 2%
Vitamin C 0mg 0.9mg 1%
Manganese 0.027mg 0.052mg 1%
Net carbs 3.09g 59.52g N/A
Sugar 0.48g 10.26g 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 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
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
Contains more ProteinProtein +197.8%
Contains more FatsFats +81.7%
Contains more WaterWater +879.4%
Contains more CarbsCarbs +1858.6%
Contains more OtherOther +161.2%

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
52% 42% 6%
Saturated fat: Sat. Fat 8.44 g
Monounsaturated fat: Mono. Fat 6.868 g
Polyunsaturated fat: Poly. Fat 0.983 g
Contains more Mono. FatMonounsaturated fat +34.6%
Contains more Poly. FatPolyunsaturated fat +44.6%
Contains less Sat. FatSaturated fat -55.3%

People also compare

Cheese
Cheese vs Mozzarella
Mozzarella
Cheese
Cheese vs Butter
Butter
Cheese
Cheese vs Milk
Milk
Cheese sauce
Cheese sauce vs Pesto
Pesto
Cheese sauce
Cheese sauce vs Sriracha
Sriracha
Cheese sauce
Cheese sauce vs Alfredo sauce
Alfredo sauce

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