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Cheese vs. Margarine — In-Depth Nutrition Comparison

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What are the main differences between cheese and margarine?

  • Cheese is richer in calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2, while margarine is higher in vitamin K, vitamin E, and vitamin A.
  • Margarine's daily need coverage for vitamin K is 76% higher.
  • Margarine is lower in cholesterol.

We used Cheese, cheddar and Margarine, regular, 80% fat, composite, stick, without salt types in this comparison.

Infographic

Cheese vs Margarine 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
9
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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +23566.7%
Contains more PotassiumPotassium +322.2%
Contains more IronIron +133.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +9000%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.7%

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
8
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 0.67% 0% 273% 180% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +190%
Contains more Vitamin B2Vitamin B2 +1056.8%
Contains more Vitamin B3Vitamin B3 +156.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +633.3%
Contains more Vitamin B12Vitamin B12 +1000%
Contains more FolateFolate +2600%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +148.2%
Contains more Vitamin EVitamin E +1167.6%
Contains more Vitamin KVitamin K +3775%

All nutrients comparison - raw data values

Nutrient Cheese Margarine DV% diff.
Polyunsaturated fat 1.421g 24.302g 153%
Vitamin K 2.4µg 93µg 76%
Monounsaturated fat 9.246g 38.877g 74%
Fats 33.31g 80.71g 73%
Calcium 710mg 3mg 71%
Phosphorus 455mg 5mg 64%
Vitamin E 0.71mg 9mg 55%
Vitamin A 330µg 819µg 54%
Selenium 28.5µg 0µg 52%
Protein 22.87g 0.16g 45%
Vitamin B12 1.1µg 0.1µg 42%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0mg 33%
Vitamin B2 0.428mg 0.037mg 30%
Sodium 653mg 2mg 28%
Saturated fat 18.867g 15.189g 17%
Calories 404kcal 717kcal 16%
Vitamin B5 0.41mg 8%
Folate 27µg 1µg 7%
Magnesium 27mg 3mg 6%
Vitamin B6 0.066mg 0.009mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Copper 0.03mg 0mg 3%
Potassium 76mg 18mg 2%
Vitamin B1 0.029mg 0.01mg 2%
Carbs 3.09g 0.7g 1%
Iron 0.14mg 0.06mg 1%
Manganese 0.027mg 1%
Choline 16.5mg 12.4mg 1%
Protein per 100 calories 5.7g 0.02g N/A
Calories per 10 g protein 177kcal 44813kcal N/A
Weight per 100 calories 25g 14g N/A
Unsaturated / Saturated Fat ratio 0.57 4.2 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 3.09g 0.7g N/A
Sugar 0.48g 0g N/A
Vitamin B3 0.059mg 0.023mg 0%
Trans fat 0.917g 14.89g 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 0.006g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 21.522g 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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +14193.8%
Contains more CarbsCarbs +341.4%
Contains more WaterWater +124.1%
Contains more OtherOther +94.2%
Contains more FatsFats +142.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
0
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -19.5%
Contains more Mono. FatMonounsaturated fat +320.5%
Contains more Poly. FatPolyunsaturated fat +1610.2%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.