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Cheese vs. Fruit salad — In-Depth Nutrition Comparison

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Important differences between cheese and fruit salad

  • Fruit salad has less calcium, phosphorus, vitamin B12, vitamin B2, zinc, vitamin A, and vitamin B5.
  • Cheese's daily need coverage for saturated fat is 94% more.
  • Fruit salad is lower in cholesterol.
  • Fruit salad has a higher glycemic index than cheese.

The food varieties used in the comparison are Cheese, cheddar and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

Infographic

Cheese vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +6354.5%
Contains more ZincZinc +2500%
Contains more PhosphorusPhosphorus +3150%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +52.6%
Contains more IronIron +78.6%
Contains more CopperCopper +66.7%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +459.3%

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
11
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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +163.6%
Contains more Vitamin B2Vitamin B2 +2957.1%
Contains more Vitamin B5Vitamin B5 +673.6%
Contains more Vitamin B6Vitamin B6 +144.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +503.4%

All nutrients comparison - raw data values

Nutrient Cheese Fruit salad DV% diff.
Saturated fat 18.867g 0.004g 86%
Calcium 710mg 11mg 70%
Phosphorus 455mg 14mg 63%
Selenium 28.5µg 52%
Fats 33.31g 0.03g 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 0.51g 45%
Cholesterol 99mg 0mg 33%
Vitamin A 330µg 30µg 33%
Vitamin B2 0.428mg 0.014mg 32%
Zinc 3.64mg 0.14mg 32%
Sodium 653mg 5mg 28%
Monounsaturated fat 9.246g 0.005g 23%
Calories 404kcal 50kcal 18%
Polyunsaturated fat 1.421g 0.011g 9%
Vitamin B5 0.41mg 0.053mg 7%
Folate 27µg 3µg 6%
Vitamin E 0.71mg 5%
Manganese 0.027mg 0.151mg 5%
Magnesium 27mg 8mg 5%
Vitamin C 0mg 3.3mg 4%
Fiber 0g 1g 4%
Choline 16.5mg 3%
Carbs 3.09g 13.05g 3%
Vitamin B6 0.066mg 0.027mg 3%
Vitamin D 24IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B3 0.059mg 0.356mg 2%
Vitamin B1 0.029mg 0.011mg 2%
Vitamin K 2.4µg 2%
Copper 0.03mg 0.05mg 2%
Potassium 76mg 116mg 1%
Iron 0.14mg 0.25mg 1%
Net carbs 3.09g 12.05g N/A
Sugar 0.48g 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 N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g 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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +4384.3%
Contains more FatsFats +110933.3%
Contains more OtherOther +1326.9%
Contains more CarbsCarbs +322.3%
Contains more WaterWater +132.7%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +184820%
Contains more Poly. FatPolyunsaturated fat +12818.2%
Contains less Sat. FatSaturated fat -100%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.