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  6. Cheese vs. Marmalade

Cheese vs. Marmalade — In-Depth Nutrition Comparison

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Important differences between cheese and marmalade

  • Marmalade has less calcium, phosphorus, selenium, vitamin B12, zinc, vitamin B2, and vitamin A.
  • Cheese's daily need coverage for saturated fat is 94% more.
  • Marmalade is lower in saturated fat.
  • Marmalade has a higher glycemic index than cheese.

The food varieties used in the comparison are Cheese, cheddar and Marmalade, orange.

Infographic

Cheese vs Marmalade 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
7
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 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +1250%
Contains more CalciumCalcium +1768.4%
Contains more PotassiumPotassium +105.4%
Contains more ZincZinc +9000%
Contains more PhosphorusPhosphorus +11275%
Contains more ManganeseManganese +35%
Contains more SeleniumSelenium +4650%
Contains more CopperCopper +200%
Contains less SodiumSodium -91.4%
~equal in Iron ~0.15mg

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
11
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 16% 0% 1% 1.2% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +10900%
Contains more Vitamin EVitamin E +1083.3%
Contains more Vitamin B1Vitamin B1 +480%
Contains more Vitamin B2Vitamin B2 +1612%
Contains more Vitamin B3Vitamin B3 +13.5%
Contains more Vitamin B5Vitamin B5 +2633.3%
Contains more Vitamin B6Vitamin B6 +247.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +∞%

All nutrients comparison - raw data values

Nutrient Cheese Marmalade DV% diff.
Saturated fat 18.867g 0g 86%
Calcium 710mg 38mg 67%
Phosphorus 455mg 4mg 64%
Fats 33.31g 0g 51%
Selenium 28.5µg 0.6µg 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 0.3g 45%
Vitamin A 330µg 3µg 36%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.04mg 33%
Vitamin B2 0.428mg 0.025mg 31%
Sodium 653mg 56mg 26%
Monounsaturated fat 9.246g 0g 23%
Carbs 3.09g 66.3g 21%
Polyunsaturated fat 1.421g 0g 9%
Calories 404kcal 246kcal 8%
Vitamin B5 0.41mg 0.015mg 8%
Copper 0.03mg 0.09mg 7%
Magnesium 27mg 2mg 6%
Vitamin C 0mg 4.8mg 5%
Folate 27µg 9µg 5%
Vitamin E 0.71mg 0.06mg 4%
Vitamin B6 0.066mg 0.019mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Fiber 0g 0.7g 3%
Vitamin B1 0.029mg 0.005mg 2%
Vitamin K 2.4µg 0µg 2%
Choline 16.5mg 3mg 2%
Potassium 76mg 37mg 1%
Protein per 100 calories 5.7g 0.12g N/A
Calories per 10 g protein 177kcal 8200kcal N/A
Weight per 100 calories 25g 41g N/A
Unsaturated / Saturated Fat ratio 0.57 N/A
Net carbs 3.09g 65.6g N/A
Iron 0.14mg 0.15mg 0%
Sugar 0.48g 60g N/A
Manganese 0.027mg 0.02mg 0%
Vitamin B3 0.059mg 0.052mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.003mg 0%
Threonine 1.044mg 0.005mg 0%
Isoleucine 1.206mg 0.008mg 0%
Leucine 1.939mg 0.007mg 0%
Lysine 1.025mg 0.015mg 0%
Methionine 0.547mg 0.006mg 0%
Phenylalanine 1.074mg 0.01mg 0%
Valine 1.404mg 0.013mg 0%
Histidine 0.547mg 0.006mg 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
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +7523.3%
Contains more FatsFats +∞%
Contains more WaterWater +11.5%
Contains more OtherOther +1755%
Contains more CarbsCarbs +2045.6%

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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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.