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Cheese vs. Marshmallow — In-Depth Nutrition Comparison

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A recap on differences between cheese and marshmallow

  • Cheese is higher than marshmallow in calcium, phosphorus, selenium, vitamin B12, vitamin B2, zinc, and vitamin A.
  • Cheese covers your daily saturated fat needs 94% more than marshmallow.
  • The amount of cholesterol in marshmallow is lower.
  • The glycemic index of cheese is lower.

Food varieties used in this article are Cheese, cheddar and Candies, marshmallows.

Infographic

Cheese vs Marshmallow 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% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +1250%
Contains more CalciumCalcium +23566.7%
Contains more PotassiumPotassium +1420%
Contains more ZincZinc +9000%
Contains more PhosphorusPhosphorus +5587.5%
Contains more ManganeseManganese +237.5%
Contains more SeleniumSelenium +1576.5%
Contains more IronIron +64.3%
Contains more CopperCopper +223.3%
Contains less SodiumSodium -87.7%

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
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +2800%
Contains more Vitamin B2Vitamin B2 +42700%
Contains more Vitamin B5Vitamin B5 +8100%
Contains more Vitamin B6Vitamin B6 +2100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2600%
Contains more CholineCholine +16400%
Contains more Vitamin B3Vitamin B3 +32.2%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Marshmallow DV% diff.
Saturated fat 18.867g 0.056g 86%
Calcium 710mg 3mg 71%
Phosphorus 455mg 8mg 64%
Fats 33.31g 0.2g 51%
Selenium 28.5µg 1.7µg 49%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 1.8g 42%
Vitamin A 330µg 0µg 37%
Zinc 3.64mg 0.04mg 33%
Cholesterol 99mg 0mg 33%
Vitamin B2 0.428mg 0.001mg 33%
Carbs 3.09g 81.3g 26%
Sodium 653mg 80mg 25%
Monounsaturated fat 9.246g 0.08g 23%
Polyunsaturated fat 1.421g 0.047g 9%
Vitamin B5 0.41mg 0.005mg 8%
Copper 0.03mg 0.097mg 7%
Folate 27µg 1µg 7%
Magnesium 27mg 2mg 6%
Vitamin E 0.71mg 0mg 5%
Vitamin B6 0.066mg 0.003mg 5%
Calories 404kcal 318kcal 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 24IU 0IU 3%
Choline 16.5mg 0.1mg 3%
Potassium 76mg 5mg 2%
Vitamin B1 0.029mg 0.001mg 2%
Vitamin K 2.4µg 0µg 2%
Manganese 0.027mg 0.008mg 1%
Iron 0.14mg 0.23mg 1%
Net carbs 3.09g 81.2g N/A
Sugar 0.48g 57.56g N/A
Fiber 0g 0.1g 0%
Vitamin B3 0.059mg 0.078mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0mg 0%
Threonine 1.044mg 0.035mg 0%
Isoleucine 1.206mg 0.028mg 0%
Leucine 1.939mg 0.066mg 0%
Lysine 1.025mg 0.077mg 0%
Methionine 0.547mg 0.015mg 0%
Phenylalanine 1.074mg 0.042mg 0%
Valine 1.404mg 0.05mg 0%
Histidine 0.547mg 0.017mg 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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +1170.6%
Contains more FatsFats +16555%
Contains more WaterWater +125.7%
Contains more OtherOther +1136.7%
Contains more CarbsCarbs +2531.1%

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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +11457.5%
Contains more Poly. FatPolyunsaturated fat +2923.4%
Contains less Sat. FatSaturated fat -99.7%

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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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.