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  6. Cheese vs. Corn raw

Cheese vs. Corn raw — In-Depth Nutrition Comparison

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What are the main differences between cheese and corn raw?

  • Cheese has more calcium, phosphorus, selenium, vitamin B12, zinc, vitamin B2, and vitamin A than corn raw.
  • Cheese's daily need coverage for saturated fat is 93% higher.
  • Corn raw is lower in cholesterol.
  • Corn raw has a higher glycemic index (52) than cheese (0).

We used Cheese, cheddar and Corn, sweet, yellow, raw types in this comparison.

Infographic

Cheese vs Corn raw 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
4
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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +35400%
Contains more ZincZinc +691.3%
Contains more PhosphorusPhosphorus +411.2%
Contains more SeleniumSelenium +4650%
Contains more MagnesiumMagnesium +37%
Contains more PotassiumPotassium +255.3%
Contains more IronIron +271.4%
Contains more CopperCopper +80%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +503.7%

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
6
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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +3566.7%
Contains more Vitamin EVitamin E +914.3%
Contains more Vitamin B2Vitamin B2 +678.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +700%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +434.5%
Contains more Vitamin B3Vitamin B3 +2900%
Contains more Vitamin B5Vitamin B5 +74.9%
Contains more Vitamin B6Vitamin B6 +40.9%
Contains more FolateFolate +55.6%

All nutrients comparison - raw data values

Nutrient Cheese Corn raw DV% diff.
Saturated fat 18.867g 0.325g 84%
Calcium 710mg 2mg 71%
Phosphorus 455mg 89mg 52%
Selenium 28.5µg 0.6µg 51%
Fats 33.31g 1.35g 49%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 3.27g 39%
Vitamin A 330µg 9µg 36%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.46mg 29%
Vitamin B2 0.428mg 0.055mg 29%
Sodium 653mg 15mg 28%
Monounsaturated fat 9.246g 0.432g 22%
Calories 404kcal 86kcal 16%
Vitamin B1 0.029mg 0.155mg 11%
Vitamin B3 0.059mg 1.77mg 11%
Vitamin C 0mg 6.8mg 8%
Fiber 0g 2g 8%
Potassium 76mg 270mg 6%
Manganese 0.027mg 0.163mg 6%
Vitamin B5 0.41mg 0.717mg 6%
Polyunsaturated fat 1.421g 0.487g 6%
Carbs 3.09g 18.7g 5%
Iron 0.14mg 0.52mg 5%
Vitamin E 0.71mg 0.07mg 4%
Folate 27µg 42µg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Copper 0.03mg 0.054mg 3%
Magnesium 27mg 37mg 2%
Starch 5.7g 2%
Vitamin B6 0.066mg 0.093mg 2%
Vitamin K 2.4µg 0.3µg 2%
Fructose 0g 1.94g 2%
Choline 16.5mg 23mg 1%
Protein per 100 calories 5.7g 3.8g N/A
Calories per 10 g protein 177kcal 263kcal N/A
Weight per 100 calories 25g 116g N/A
Unsaturated / Saturated Fat ratio 0.57 2.8 N/A
Net carbs 3.09g 16.7g N/A
Sugar 0.48g 6.26g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.023mg 0%
Threonine 1.044mg 0.129mg 0%
Isoleucine 1.206mg 0.129mg 0%
Leucine 1.939mg 0.348mg 0%
Lysine 1.025mg 0.137mg 0%
Methionine 0.547mg 0.067mg 0%
Phenylalanine 1.074mg 0.15mg 0%
Valine 1.404mg 0.185mg 0%
Histidine 0.547mg 0.089mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.014g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A
Omega-6 - Linoleic acid 0.468g 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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +599.4%
Contains more FatsFats +2367.4%
Contains more OtherOther +488.9%
Contains more CarbsCarbs +505.2%
Contains more WaterWater +105.4%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +2040.3%
Contains more Poly. FatPolyunsaturated fat +191.8%
Contains less Sat. FatSaturated fat -98.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1219.2%
Contains more FructoseFructose +∞%
~equal in Maltose ~0g

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.