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Cheese vs. Fruit preserves — In-Depth Nutrition Comparison

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What are the main differences between cheese and fruit preserves?

  • Cheese has more calcium, phosphorus, selenium, vitamin B12, zinc, vitamin B2, and vitamin A than fruit preserves.
  • Cheese's daily need coverage for saturated fat is 94% higher.
  • Fruit preserves are lower in cholesterol.
  • Fruit preserves have a higher glycemic index (51) than cheese (0).

We used Cheese, cheddar and Jams and preserves types in this comparison.

Infographic

Cheese vs Fruit preserves 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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +3450%
Contains more ZincZinc +5966.7%
Contains more PhosphorusPhosphorus +2294.7%
Contains more SeleniumSelenium +1325%
Contains more IronIron +250%
Contains more CopperCopper +233.3%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +48.1%
~equal in Potassium ~77mg

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
12
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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +491.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +81.3%
Contains more Vitamin B2Vitamin B2 +463.2%
Contains more Vitamin B3Vitamin B3 +63.9%
Contains more Vitamin B5Vitamin B5 +1950%
Contains more Vitamin B6Vitamin B6 +230%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +145.5%
Contains more CholineCholine +61.8%
Contains more Vitamin CVitamin C +∞%

All nutrients comparison - raw data values

Nutrient Cheese Fruit preserves DV% diff.
Saturated fat 18.867g 0.01g 86%
Calcium 710mg 20mg 69%
Phosphorus 455mg 19mg 62%
Fats 33.31g 0.07g 51%
Selenium 28.5µg 2µg 48%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 0.37g 45%
Vitamin A 330µg 0µg 37%
Zinc 3.64mg 0.06mg 33%
Cholesterol 99mg 0mg 33%
Vitamin B2 0.428mg 0.076mg 27%
Sodium 653mg 32mg 27%
Monounsaturated fat 9.246g 0.038g 23%
Carbs 3.09g 68.86g 22%
Vitamin C 0mg 8.8mg 10%
Polyunsaturated fat 1.421g 0g 9%
Vitamin B5 0.41mg 0.02mg 8%
Copper 0.03mg 0.1mg 8%
Calories 404kcal 278kcal 6%
Magnesium 27mg 4mg 5%
Vitamin E 0.71mg 0.12mg 4%
Iron 0.14mg 0.49mg 4%
Fiber 0g 1.1g 4%
Folate 27µg 11µg 4%
Vitamin B6 0.066mg 0.02mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 24IU 0IU 3%
Vitamin K 2.4µg 0µg 2%
Choline 16.5mg 10.2mg 1%
Vitamin B1 0.029mg 0.016mg 1%
Manganese 0.027mg 0.04mg 1%
Net carbs 3.09g 67.76g N/A
Potassium 76mg 77mg 0%
Sugar 0.48g 48.5g N/A
Vitamin B3 0.059mg 0.036mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.008mg 0%
Threonine 1.044mg 0.023mg 0%
Isoleucine 1.206mg 0.017mg 0%
Leucine 1.939mg 0.037mg 0%
Lysine 1.025mg 0.03mg 0%
Methionine 0.547mg 0.001mg 0%
Phenylalanine 1.074mg 0.021mg 0%
Valine 1.404mg 0.021mg 0%
Histidine 0.547mg 0.014mg 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
4
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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +6081.1%
Contains more FatsFats +47485.7%
Contains more WaterWater +21.5%
Contains more OtherOther +1513%
Contains more CarbsCarbs +2128.5%

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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +24231.6%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -99.9%

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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 preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.