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Cheese vs. Mustard — In-Depth Nutrition Comparison

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A recap on the differences between cheese and mustard

  • Cheese is higher in calcium, phosphorus, vitamin B12, vitamin B2, zinc, and vitamin A, yet mustard is higher in iron.
  • Cheese covers your daily saturated fat needs 93% more than mustard.
  • The amount of cholesterol in mustard is lower.
  • The glycemic index of cheese is lower.

Food varieties used in this article are Cheese, cheddar and Mustard, prepared, yellow.

Infographic

Cheese vs Mustard infographic
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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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more CalciumCalcium +1027%
Contains more ZincZinc +468.8%
Contains more PhosphorusPhosphorus +321.3%
Contains less SodiumSodium -40.9%
Contains more MagnesiumMagnesium +77.8%
Contains more PotassiumPotassium +100%
Contains more IronIron +1050%
Contains more CopperCopper +146.7%
Contains more ManganeseManganese +1463%
Contains more SeleniumSelenium +17.5%

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
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 1% 0% 1.7% 7.2% 44% 16% 11% 15% 16% 0% 3.5% 5.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +6500%
Contains more Vitamin EVitamin E +97.2%
Contains more Vitamin B2Vitamin B2 +511.4%
Contains more Vitamin B5Vitamin B5 +61.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +71.4%
Contains more FolateFolate +285.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +510.3%
Contains more Vitamin B3Vitamin B3 +857.6%
~equal in Vitamin B6 ~0.07mg

All nutrients comparison - raw data values

Nutrient Cheese Mustard DV% diff.
Saturated fat 18.867g 0.214g 85%
Calcium 710mg 63mg 65%
Phosphorus 455mg 108mg 50%
Fats 33.31g 3.34g 46%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 3.74g 38%
Vitamin A 330µg 5µg 36%
Cholesterol 99mg 0mg 33%
Vitamin B2 0.428mg 0.07mg 28%
Zinc 3.64mg 0.64mg 27%
Sodium 653mg 1104mg 20%
Iron 0.14mg 1.61mg 18%
Monounsaturated fat 9.246g 2.182g 18%
Calories 404kcal 60kcal 17%
Manganese 0.027mg 0.422mg 17%
Fiber 0g 4g 16%
Vitamin B1 0.029mg 0.177mg 12%
Selenium 28.5µg 33.5µg 9%
Magnesium 27mg 48mg 5%
Copper 0.03mg 0.074mg 5%
Folate 27µg 7µg 5%
Polyunsaturated fat 1.421g 0.774g 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B3 0.059mg 0.565mg 3%
Vitamin B5 0.41mg 0.254mg 3%
Potassium 76mg 152mg 2%
Vitamin E 0.71mg 0.36mg 2%
Carbs 3.09g 5.83g 1%
Vitamin K 2.4µg 1.4µg 1%
Choline 16.5mg 22.4mg 1%
Protein per 100 calories 5.7g 6.2g N/A
Calories per 10 g protein 177kcal 160kcal N/A
Weight per 100 calories 25g 167g N/A
Unsaturated / Saturated Fat ratio 0.57 14 N/A
Vitamin C 0mg 0.3mg 0%
Net carbs 3.09g 1.83g N/A
Sugar 0.48g 0.92g N/A
Starch 0.64g 0%
Vitamin B6 0.066mg 0.07mg 0%
Trans fat 0.917g 0.009g N/A
Tryptophan 0.547mg 0.009mg 0%
Threonine 1.044mg 0.167mg 0%
Isoleucine 1.206mg 0.146mg 0%
Leucine 1.939mg 0.292mg 0%
Lysine 1.025mg 0.264mg 0%
Methionine 0.547mg 0.076mg 0%
Phenylalanine 1.074mg 0.161mg 0%
Valine 1.404mg 0.189mg 0%
Histidine 0.547mg 0.119mg 0%
Fructose 0g 0.23g 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.373g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.01g N/A
Omega-6 - Linoleic acid 0.358g 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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +511.5%
Contains more FatsFats +897.3%
Contains more CarbsCarbs +88.7%
Contains more WaterWater +126.1%
~equal in Other ~3.37g

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains more Mono. FatMonounsaturated fat +323.7%
Contains more Poly. FatPolyunsaturated fat +83.6%
Contains less Sat. FatSaturated fat -98.9%

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
41% 14% 30% 15%
Starch: 0.64 g
Sucrose: 0.21 g
Glucose: 0.47 g
Fructose: 0.23 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 +80.8%
Contains more FructoseFructose +∞%
~equal in Maltose ~0g

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.