Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cheese vs. Mulberry — In-Depth Nutrition Comparison

Compare

How are cheese and mulberries different?

  • Cheese is higher in calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2; however, mulberries are richer in vitamin C.
  • Daily need coverage for saturated fat for cheese is 94% higher.
  • Mulberries have less cholesterol.
  • Cheese has a lower glycemic index (0) than mulberries (25).

Cheese, cheddar and Mulberries, raw are the varieties used in this article.

Infographic

Cheese vs Mulberry 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
6
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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +1720.5%
Contains more ZincZinc +2933.3%
Contains more PhosphorusPhosphorus +1097.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4650%
Contains more PotassiumPotassium +155.3%
Contains more IronIron +1221.4%
Contains more CopperCopper +100%
Contains less SodiumSodium -98.5%

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
8
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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin AVitamin A +32900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +323.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +32%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +350%
Contains more CholineCholine +34.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +22.5%
Contains more Vitamin B3Vitamin B3 +950.8%
Contains more Vitamin KVitamin K +225%
~equal in Vitamin B1 ~0.029mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +1488.2%
Contains more FatsFats +8441%
Contains more OtherOther +437.7%
Contains more CarbsCarbs +217.2%
Contains more WaterWater +136.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +22451.2%
Contains more Poly. FatPolyunsaturated fat +586.5%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese Mulberry
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cheese Mulberry DV% diff.
Saturated fat 18.867g 0.027g 86%
Calcium 710mg 39mg 67%
Phosphorus 455mg 38mg 60%
Fats 33.31g 0.39g 51%
Selenium 28.5µg 0.6µg 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 1.44g 43%
Vitamin C 0mg 36.4mg 40%
Vitamin A 330µg 1µg 37%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.12mg 32%
Sodium 653mg 10mg 28%
Vitamin B2 0.428mg 0.101mg 25%
Monounsaturated fat 9.246g 0.041g 23%
Iron 0.14mg 1.85mg 21%
Calories 404kcal 43kcal 18%
Vitamin B5 0.41mg 8%
Polyunsaturated fat 1.421g 0.207g 8%
Fiber 0g 1.7g 7%
Folate 27µg 6µg 5%
Vitamin K 2.4µg 7.8µg 5%
Vitamin B3 0.059mg 0.62mg 4%
Copper 0.03mg 0.06mg 3%
Vitamin D 24IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Potassium 76mg 194mg 3%
Carbs 3.09g 9.8g 2%
Magnesium 27mg 18mg 2%
Choline 16.5mg 12.3mg 1%
Vitamin B6 0.066mg 0.05mg 1%
Manganese 0.027mg 1%
Vitamin E 0.71mg 0.87mg 1%
Net carbs 3.09g 8.1g N/A
Sugar 0.48g 8.1g N/A
Vitamin B1 0.029mg 0.029mg 0%
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Mulberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Cheese
17%
Mulberry
Minerals Daily Need Coverage Score
79%
Cheese
16%
Mulberry

Comparison summary

Which food is lower in Cholesterol?
Mulberry
Mulberry is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 643mg)
Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 18.84g)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $1.6)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 7.62g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Cheese
Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.