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  6. Cheese vs. Fillet

Cheese vs. Fillet — In-Depth Nutrition Comparison

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Summary of differences between cheese and fillet

  • Cheese has more calcium and selenium; however, fillet is higher in vitamin B12, vitamin B6, copper, vitamin B1, vitamin B3, and vitamin B2.
  • Fillet covers your daily need for vitamin B12, 129% more than cheese.

These are the specific foods used in this comparison Cheese, cheddar and Vegetarian fillets.

Infographic

Cheese vs Fillet 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%
Fillet
Fillet
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 29% 53% 75% 308% 38% 193% 64% 0% 5.5%
Contains more MagnesiumMagnesium +17.4%
Contains more CalciumCalcium +647.4%
Contains more ZincZinc +160%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2750%
Contains more PotassiumPotassium +689.5%
Contains more IronIron +1328.6%
Contains more CopperCopper +2983.3%
Contains less SodiumSodium -25%
~equal in Phosphorus ~450mg

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
4
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%
Fillet
Fillet
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% 0% 0% 69% 275% 208% 225% 0% 346% 525% 0% 77%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +385.9%
Contains more Vitamin B1Vitamin B1 +3693.1%
Contains more Vitamin B2Vitamin B2 +110.3%
Contains more Vitamin B3Vitamin B3 +20239%
Contains more Vitamin B6Vitamin B6 +2172.7%
Contains more Vitamin B12Vitamin B12 +281.8%
Contains more FolateFolate +277.8%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Fillet DV% diff.
Vitamin B12 1.1µg 4.2µg 129%
Vitamin B6 0.066mg 1.5mg 110%
Copper 0.03mg 0.925mg 99%
Vitamin B1 0.029mg 1.1mg 89%
Vitamin B3 0.059mg 12mg 75%
Saturated fat 18.867g 2.849g 73%
Calcium 710mg 95mg 62%
Polyunsaturated fat 1.421g 9.332g 53%
Selenium 28.5µg 1µg 50%
Vitamin A 330µg 0µg 37%
Vitamin B2 0.428mg 0.9mg 36%
Cholesterol 99mg 0mg 33%
Fats 33.31g 18g 24%
Fiber 0g 6.1g 24%
Iron 0.14mg 2mg 23%
Zinc 3.64mg 1.4mg 20%
Folate 27µg 102µg 19%
Vitamin E 0.71mg 3.45mg 18%
Potassium 76mg 600mg 15%
Choline 16.5mg 82mg 12%
Monounsaturated fat 9.246g 4.376g 12%
Vitamin B5 0.41mg 8%
Sodium 653mg 490mg 7%
Calories 404kcal 290kcal 6%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Carbs 3.09g 9g 2%
Vitamin K 2.4µg 0µg 2%
Magnesium 27mg 23mg 1%
Phosphorus 455mg 450mg 1%
Manganese 0.027mg 1%
Protein 22.87g 23g 0%
Protein per 100 calories 5.7g 7.9g N/A
Calories per 10 g protein 177kcal 126kcal N/A
Weight per 100 calories 25g 34g N/A
Unsaturated / Saturated Fat ratio 0.57 4.8 N/A
Net carbs 3.09g 2.9g N/A
Sugar 0.48g 0.8g N/A
Trans fat 0.917g 0g 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
1
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
Fillet
Fillet
4
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
Contains more FatsFats +85.1%
Contains more CarbsCarbs +191.3%
Contains more WaterWater +21.6%
Contains more OtherOther +34.8%
~equal in Protein ~23g

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
Fillet
Fillet
2
17% 26% 56%
Saturated fat: Sat. Fat 2.849 g
Monounsaturated fat: Mono. Fat 4.376 g
Polyunsaturated fat: Poly. Fat 9.332 g
Contains more Mono. FatMonounsaturated fat +111.3%
Contains less Sat. FatSaturated fat -84.9%
Contains more Poly. FatPolyunsaturated fat +556.7%

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. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/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.