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Cheese vs. Fast food — In-Depth Nutrition Comparison

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What are the main differences between cheese and fast food?

  • Cheese is richer in calcium, phosphorus, vitamin A, and selenium, while fast food is higher in iron, vitamin B3, vitamin B1, and manganese.
  • Cheese's daily need coverage for saturated fat is 72% higher.
  • Fast food has 24 times less vitamin A than cheese. Cheese has 1242 IU of vitamin A, while fast food has 51 IU.
  • Fast food is lower in saturated fat.
  • Fast food has a higher glycemic index (66) than cheese (0).

We used Cheese, cheddar and Fast foods, hamburger; single, regular patty; plain types in this comparison.

Infographic

Cheese vs Fast food 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
4
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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
Contains more CalciumCalcium +1045.2%
Contains more ZincZinc +44.4%
Contains more PhosphorusPhosphorus +239.6%
Contains more SeleniumSelenium +40.4%
Contains more PotassiumPotassium +159.2%
Contains more IronIron +2085.7%
Contains more CopperCopper +303.3%
Contains less SodiumSodium -49.3%
Contains more ManganeseManganese +1222.2%
~equal in Magnesium ~27mg

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 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 0% 1.5% 3% 7.6% 79% 84% 105% 32% 49% 111% 12% 60%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin AVitamin A +3566.7%
Contains more Vitamin EVitamin E +86.8%
Contains more Vitamin B2Vitamin B2 +17.9%
Contains more Vitamin B12Vitamin B12 +23.6%
Contains more Vitamin B1Vitamin B1 +993.1%
Contains more Vitamin B3Vitamin B3 +9420.3%
Contains more Vitamin B5Vitamin B5 +29.3%
Contains more Vitamin B6Vitamin B6 +221.2%
Contains more Vitamin KVitamin K +104.2%
Contains more FolateFolate +196.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Fast food DV% diff.
Calcium 710mg 62mg 65%
Saturated fat 18.867g 4.493g 65%
Phosphorus 455mg 134mg 46%
Iron 0.14mg 3.06mg 37%
Vitamin A 330µg 9µg 36%
Vitamin B3 0.059mg 5.617mg 35%
Fats 33.31g 12.01g 33%
Vitamin B1 0.029mg 0.317mg 24%
Cholesterol 99mg 33mg 22%
Selenium 28.5µg 20.3µg 15%
Sodium 653mg 331mg 14%
Manganese 0.027mg 0.357mg 14%
Protein 22.87g 16.52g 13%
Folate 27µg 80µg 13%
Vitamin B6 0.066mg 0.212mg 11%
Monounsaturated fat 9.246g 4.835g 11%
Copper 0.03mg 0.121mg 10%
Zinc 3.64mg 2.52mg 10%
Carbs 3.09g 31.5g 9%
Starch 22.87g 9%
Vitamin B12 1.1µg 0.89µg 9%
Fiber 0g 1.7g 7%
Calories 404kcal 297kcal 5%
Vitamin B2 0.428mg 0.363mg 5%
Potassium 76mg 197mg 4%
Vitamin D* 24 IU 2 IU 3%
Vitamin D 0.6µg 0.1µg 3%
Choline 16.5mg 34.4mg 3%
Fructose 0g 2.27g 3%
Vitamin E 0.71mg 0.38mg 2%
Vitamin B5 0.41mg 0.53mg 2%
Vitamin K 2.4µg 4.9µg 2%
Polyunsaturated fat 1.421g 1.68g 2%
Protein per 100 calories 5.7g 5.6g N/A
Calories per 10 g protein 177kcal 180kcal N/A
Weight per 100 calories 25g 34g N/A
Unsaturated / Saturated Fat ratio 0.57 1.5 N/A
Net carbs 3.09g 29.8g N/A
Magnesium 27mg 27mg 0%
Sugar 0.48g 4.88g N/A
Trans fat 0.917g 0.514g N/A
Tryptophan 0.547mg 0.144mg 0%
Threonine 1.044mg 0.46mg 0%
Isoleucine 1.206mg 0.642mg 0%
Leucine 1.939mg 1.13mg 0%
Lysine 1.025mg 0.785mg 0%
Methionine 0.547mg 0.306mg 0%
Phenylalanine 1.074mg 0.67mg 0%
Valine 1.404mg 0.728mg 0%
Histidine 0.547mg 0.402mg 0%
Omega-3 - EPA 0.01g 0.005g N/A
Omega-3 - DHA 0.001g 0.001g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0.017g 0.009g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.003g N/A
Omega-6 - Linoleic acid 1.391g 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
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Contains more ProteinProtein +38.4%
Contains more FatsFats +177.4%
Contains more OtherOther +144.1%
Contains more CarbsCarbs +919.4%
~equal in Water ~38.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 g
Contains more Mono. FatMonounsaturated fat +91.2%
Contains less Sat. FatSaturated fat -76.2%
Contains more Poly. FatPolyunsaturated fat +18.2%

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
82% 7% 8% 2%
Starch: 22.87 g
Sucrose: 0 g
Glucose: 2.05 g
Fructose: 2.27 g
Lactose: 0 g
Maltose: 0.57 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +688.5%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.