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Cheese vs. French toast — In-Depth Nutrition Comparison

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How are cheese and french toast different?

  • Cheese has more calcium, phosphorus, vitamin B1,2, zinc, selenium, and vitamin A; however, french toast is richer in iron, vitamin B1, and vitamin B3.
  • Cheese covers your daily need for saturated fat, 81% more than french toast.
  • Cheese has 7 times more calcium than french toast. Cheese has 710mg of calcium, while french toast has 100mg.
  • French toast contains less saturated fat.
  • French toast has a higher glycemic index. The glycemic index of french toast is 67, while the glycemic index of cheese is 0.

Cheese, cheddar and French toast, prepared from recipe, made with low fat (2%) milk types were used in this article.

Infographic

Cheese vs French toast 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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +610%
Contains more ZincZinc +443.3%
Contains more PhosphorusPhosphorus +288.9%
Contains more SeleniumSelenium +41.8%
Contains more PotassiumPotassium +76.3%
Contains more IronIron +1092.9%
Contains more CopperCopper +93.3%
Contains less SodiumSodium -26.6%
Contains more ManganeseManganese +596.3%

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
7
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 Choline Choline 0% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 Choline Choline 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Contains more Vitamin AVitamin A +166.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B12Vitamin B12 +254.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +603.4%
Contains more Vitamin B3Vitamin B3 +2659.3%
Contains more Vitamin B5Vitamin B5 +33.9%
Contains more Vitamin B6Vitamin B6 +12.1%
Contains more FolateFolate +59.3%

All nutrients comparison - raw data values

Nutrient Cheese French toast DV% diff.
Saturated fat 18.867g 2.723g 73%
Calcium 710mg 100mg 61%
Phosphorus 455mg 117mg 48%
Fats 33.31g 10.8g 35%
Vitamin B12 1.1µg 0.31µg 33%
Protein 22.87g 7.7g 30%
Zinc 3.64mg 0.67mg 27%
Vitamin A 330µg 124µg 23%
Iron 0.14mg 1.67mg 19%
Vitamin B1 0.029mg 0.204mg 15%
Selenium 28.5µg 20.1µg 15%
Monounsaturated fat 9.246g 4.524g 12%
Vitamin B3 0.059mg 1.628mg 10%
Calories 404kcal 229kcal 9%
Sodium 653mg 479mg 8%
Polyunsaturated fat 1.421g 2.594g 8%
Vitamin B2 0.428mg 0.321mg 8%
Manganese 0.027mg 0.188mg 7%
Carbs 3.09g 25g 7%
Cholesterol 99mg 116mg 6%
Vitamin E 0.71mg 5%
Folate 27µg 43µg 4%
Copper 0.03mg 0.058mg 3%
Vitamin B5 0.41mg 0.549mg 3%
Choline 16.5mg 3%
Vitamin D 24IU 3%
Vitamin D 0.6µg 3%
Magnesium 27mg 17mg 2%
Vitamin K 2.4µg 2%
Potassium 76mg 134mg 2%
Vitamin B6 0.066mg 0.074mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 3.09g 25g N/A
Sugar 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.094mg 0%
Threonine 1.044mg 0.305mg 0%
Isoleucine 1.206mg 0.375mg 0%
Leucine 1.939mg 0.621mg 0%
Lysine 1.025mg 0.413mg 0%
Methionine 0.547mg 0.188mg 0%
Phenylalanine 1.074mg 0.389mg 0%
Valine 1.404mg 0.419mg 0%
Histidine 0.547mg 0.179mg 0%
Omega-3 - EPA 0.01g 0.001g N/A
Omega-3 - DHA 0.001g 0.01g 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% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more ProteinProtein +197%
Contains more FatsFats +208.4%
Contains more OtherOther +106.1%
Contains more CarbsCarbs +709.1%
Contains more WaterWater +47.8%

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
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Contains more Mono. FatMonounsaturated fat +104.4%
Contains less Sat. FatSaturated fat -85.6%
Contains more Poly. FatPolyunsaturated fat +82.5%

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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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.