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Cheese vs. Kumquat — In-Depth Nutrition Comparison

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How are cheese and kumquat different?

  • Cheese has more calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2; however, kumquat is richer in vitamin C.
  • Cheese covers your daily need for saturated fat, 94% more than kumquat.
  • Kumquat contains less cholesterol.
  • Kumquat has a higher glycemic index. The glycemic index of kumquat is 67, while the glycemic index of cheese is 0.

Cheese, cheddar and Kumquats, raw types were used in this article.

Infographic

Cheese vs Kumquat 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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Contains more MagnesiumMagnesium +35%
Contains more CalciumCalcium +1045.2%
Contains more ZincZinc +2041.2%
Contains more PhosphorusPhosphorus +2294.7%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +144.7%
Contains more IronIron +514.3%
Contains more CopperCopper +216.7%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +400%

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%
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 146% 0% 5% 3% 9.3% 21% 8% 12% 8.3% 0% 0% 13%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +2100%
Contains more Vitamin EVitamin E +373.3%
Contains more Vitamin B2Vitamin B2 +375.6%
Contains more Vitamin B5Vitamin B5 +97.1%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +58.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +27.6%
Contains more Vitamin B3Vitamin B3 +627.1%

All nutrients comparison - raw data values

Nutrient Cheese Kumquat DV% diff.
Saturated fat 18.867g 0.103g 85%
Calcium 710mg 62mg 65%
Phosphorus 455mg 19mg 62%
Selenium 28.5µg 0µg 52%
Fats 33.31g 0.86g 50%
Vitamin C 0mg 43.9mg 49%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 1.88g 42%
Vitamin A 330µg 15µg 35%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.17mg 32%
Sodium 653mg 10mg 28%
Fiber 0g 6.5g 26%
Vitamin B2 0.428mg 0.09mg 26%
Monounsaturated fat 9.246g 0.154g 23%
Calories 404kcal 71kcal 17%
Iron 0.14mg 0.86mg 9%
Polyunsaturated fat 1.421g 0.171g 8%
Copper 0.03mg 0.095mg 7%
Manganese 0.027mg 0.135mg 5%
Carbs 3.09g 15.9g 4%
Vitamin E 0.71mg 0.15mg 4%
Vitamin B5 0.41mg 0.208mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Potassium 76mg 186mg 3%
Folate 27µg 17µg 3%
Magnesium 27mg 20mg 2%
Vitamin B3 0.059mg 0.429mg 2%
Vitamin B6 0.066mg 0.036mg 2%
Vitamin K 2.4µg 0µg 2%
Vitamin B1 0.029mg 0.037mg 1%
Choline 16.5mg 8.4mg 1%
Protein per 100 calories 5.7g 2.6g N/A
Calories per 10 g protein 177kcal 378kcal N/A
Weight per 100 calories 25g 141g N/A
Unsaturated / Saturated Fat ratio 0.57 3.2 N/A
Net carbs 3.09g 9.4g N/A
Sugar 0.48g 9.36g 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 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
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more ProteinProtein +1116.5%
Contains more FatsFats +3773.3%
Contains more OtherOther +627.5%
Contains more CarbsCarbs +414.6%
Contains more WaterWater +118.4%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains more Mono. FatMonounsaturated fat +5903.9%
Contains more Poly. FatPolyunsaturated fat +731%
Contains less Sat. FatSaturated fat -99.5%

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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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.