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Cheese vs. Grape — In-Depth Nutrition Comparison

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Significant differences between cheese and grapes

  • Cheese has more calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2; however, grapes are richer in manganese.
  • Cheese covers your daily saturated fat needs 94% more than grapes.
  • Grapes contain less cholesterol.
  • Grapes have a higher glycemic index. The glycemic index of grapes is 49, while the glycemic index of cheese is 0.

Specific food types used in this comparison are Cheese, cheddar and Grapes, american type (slip skin), raw.

Infographic

Cheese vs Grape 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%
Grape
Grape
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +4971.4%
Contains more ZincZinc +9000%
Contains more PhosphorusPhosphorus +4450%
Contains more SeleniumSelenium +28400%
Contains more PotassiumPotassium +151.3%
Contains more IronIron +107.1%
Contains more CopperCopper +33.3%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +2559.3%

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 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%
Grape
Grape
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 13% 0% 1.7% 3.8% 23% 13% 5.6% 1.4% 25% 0% 37% 3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +6500%
Contains more Vitamin EVitamin E +273.7%
Contains more Vitamin B2Vitamin B2 +650.9%
Contains more Vitamin B5Vitamin B5 +1608.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +575%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +217.2%
Contains more Vitamin B3Vitamin B3 +408.5%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin KVitamin K +508.3%

All nutrients comparison - raw data values

Nutrient Cheese Grape DV% diff.
Saturated fat 18.867g 0.114g 85%
Calcium 710mg 14mg 70%
Phosphorus 455mg 10mg 64%
Selenium 28.5µg 0.1µg 52%
Fats 33.31g 0.35g 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 0.63g 44%
Vitamin A 330µg 5µg 36%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.04mg 33%
Manganese 0.027mg 0.718mg 30%
Vitamin B2 0.428mg 0.057mg 29%
Sodium 653mg 2mg 28%
Monounsaturated fat 9.246g 0.014g 23%
Calories 404kcal 67kcal 17%
Vitamin K 2.4µg 14.6µg 10%
Polyunsaturated fat 1.421g 0.102g 9%
Vitamin B5 0.41mg 0.024mg 8%
Folate 27µg 4µg 6%
Carbs 3.09g 17.15g 5%
Magnesium 27mg 5mg 5%
Vitamin B1 0.029mg 0.092mg 5%
Vitamin C 0mg 4mg 4%
Fiber 0g 0.9g 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Potassium 76mg 191mg 3%
Vitamin E 0.71mg 0.19mg 3%
Vitamin B6 0.066mg 0.11mg 3%
Iron 0.14mg 0.29mg 2%
Vitamin B3 0.059mg 0.3mg 2%
Choline 16.5mg 5.6mg 2%
Copper 0.03mg 0.04mg 1%
Protein per 100 calories 5.7g 0.94g N/A
Calories per 10 g protein 177kcal 1063kcal N/A
Weight per 100 calories 25g 149g N/A
Unsaturated / Saturated Fat ratio 0.57 1 N/A
Net carbs 3.09g 16.25g N/A
Sugar 0.48g 16.25g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.003mg 0%
Threonine 1.044mg 0.017mg 0%
Isoleucine 1.206mg 0.005mg 0%
Leucine 1.939mg 0.013mg 0%
Lysine 1.025mg 0.014mg 0%
Methionine 0.547mg 0.021mg 0%
Phenylalanine 1.074mg 0.013mg 0%
Valine 1.404mg 0.017mg 0%
Histidine 0.547mg 0.023mg 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
Grape
Grape
2
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +3530.2%
Contains more FatsFats +9417.1%
Contains more OtherOther +550.9%
Contains more CarbsCarbs +455%
Contains more WaterWater +119.6%

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
Grape
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +65942.9%
Contains more Poly. FatPolyunsaturated fat +1293.1%
Contains less Sat. FatSaturated fat -99.4%

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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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.