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Cheese vs. Jujube — In-Depth Nutrition Comparison

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A recap on the differences between cheese and jujube

  • Cheese is higher in calcium, phosphorus, vitamin B12, zinc, vitamin B2, and vitamin A, yet jujube is higher in vitamin C and vitamin B3.
  • Jujube covers your daily vitamin C needs 77% more than cheese.
  • The amount of cholesterol in jujube is lower.
  • The glycemic index of cheese is lower.

Food varieties used in this article are Cheese, cheddar and Jujube, raw.

Infographic

Cheese vs Jujube 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%
Jujube
Jujube
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.3% 22% 18% 24% 1.4% 9.9% 0.39% 11% 0%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +3281%
Contains more ZincZinc +7180%
Contains more PhosphorusPhosphorus +1878.3%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +228.9%
Contains more IronIron +242.9%
Contains more CopperCopper +143.3%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +211.1%

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
9
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%
Jujube
Jujube
3
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 230% 0% 0.67% 0% 5% 9.2% 17% 0% 19% 0% 0% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +16400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B2Vitamin B2 +970%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +1425.4%
Contains more Vitamin B6Vitamin B6 +22.7%

All nutrients comparison - raw data values

Nutrient Cheese Jujube DV% diff.
Saturated fat 18.867g 86%
Vitamin C 0mg 69mg 77%
Calcium 710mg 21mg 69%
Phosphorus 455mg 23mg 62%
Selenium 28.5µg 52%
Fats 33.31g 0.2g 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 1.2g 43%
Vitamin A 330µg 2µg 36%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.05mg 33%
Vitamin B2 0.428mg 0.04mg 30%
Sodium 653mg 3mg 28%
Monounsaturated fat 9.246g 23%
Calories 404kcal 79kcal 16%
Polyunsaturated fat 1.421g 9%
Vitamin B5 0.41mg 8%
Folate 27µg 7%
Carbs 3.09g 20.23g 6%
Potassium 76mg 250mg 5%
Copper 0.03mg 0.073mg 5%
Vitamin E 0.71mg 5%
Vitamin B3 0.059mg 0.9mg 5%
Magnesium 27mg 10mg 4%
Iron 0.14mg 0.48mg 4%
Vitamin D* 24 IU 3%
Vitamin D 0.6µg 3%
Choline 16.5mg 3%
Manganese 0.027mg 0.084mg 2%
Vitamin K 2.4µg 2%
Vitamin B1 0.029mg 0.02mg 1%
Vitamin B6 0.066mg 0.081mg 1%
Protein per 100 calories 5.7g 1.5g N/A
Calories per 10 g protein 177kcal 658kcal N/A
Weight per 100 calories 25g 127g N/A
Unsaturated / Saturated Fat ratio 0.57 N/A
Net carbs 3.09g 20.23g 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
Jujube
Jujube
2
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 g
Contains more ProteinProtein +1805.8%
Contains more FatsFats +16555%
Contains more OtherOther +627.5%
Contains more CarbsCarbs +554.7%
Contains more WaterWater +110.3%

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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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.