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Cheese vs. Orange juice — In-Depth Nutrition Comparison

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A recap on differences between cheese and orange juice

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

Food varieties used in this article are Cheese, cheddar and Orange juice, raw.

Infographic

Cheese vs Orange juice 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
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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +6354.5%
Contains more ZincZinc +7180%
Contains more PhosphorusPhosphorus +2576.5%
Contains more ManganeseManganese +92.9%
Contains more SeleniumSelenium +28400%
Contains more PotassiumPotassium +163.2%
Contains more IronIron +42.9%
Contains more CopperCopper +46.7%
Contains less SodiumSodium -99.8%

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
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% 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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin AVitamin A +3200%
Contains more Vitamin EVitamin E +1675%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1326.7%
Contains more Vitamin B5Vitamin B5 +115.8%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2300%
Contains more CholineCholine +166.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +210.3%
Contains more Vitamin B3Vitamin B3 +578%
Contains more FolateFolate +11.1%

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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +3167.1%
Contains more FatsFats +16555%
Contains more OtherOther +827.5%
Contains more CarbsCarbs +236.6%
Contains more WaterWater +138.5%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +25583.3%
Contains more Poly. FatPolyunsaturated fat +3452.5%
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 Orange juice
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 Orange juice DV% diff.
Saturated fat 18.867g 0.024g 86%
Calcium 710mg 11mg 70%
Phosphorus 455mg 17mg 63%
Vitamin C 0mg 50mg 56%
Selenium 28.5µg 0.1µg 52%
Fats 33.31g 0.2g 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 0.7g 44%
Vitamin A 330µg 10µg 36%
Zinc 3.64mg 0.05mg 33%
Cholesterol 99mg 0mg 33%
Vitamin B2 0.428mg 0.03mg 31%
Sodium 653mg 1mg 28%
Monounsaturated fat 9.246g 0.036g 23%
Calories 404kcal 45kcal 18%
Polyunsaturated fat 1.421g 0.04g 9%
Vitamin B1 0.029mg 0.09mg 5%
Vitamin B5 0.41mg 0.19mg 4%
Vitamin E 0.71mg 0.04mg 4%
Potassium 76mg 200mg 4%
Magnesium 27mg 11mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 24IU 0IU 3%
Copper 0.03mg 0.044mg 2%
Carbs 3.09g 10.4g 2%
Vitamin K 2.4µg 0.1µg 2%
Choline 16.5mg 6.2mg 2%
Vitamin B6 0.066mg 0.04mg 2%
Vitamin B3 0.059mg 0.4mg 2%
Manganese 0.027mg 0.014mg 1%
Folate 27µg 30µg 1%
Fiber 0g 0.2g 1%
Iron 0.14mg 0.2mg 1%
Net carbs 3.09g 10.2g N/A
Sugar 0.48g 8.4g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.002mg 0%
Threonine 1.044mg 0.008mg 0%
Isoleucine 1.206mg 0.008mg 0%
Leucine 1.939mg 0.013mg 0%
Lysine 1.025mg 0.009mg 0%
Methionine 0.547mg 0.003mg 0%
Phenylalanine 1.074mg 0.009mg 0%
Valine 1.404mg 0.011mg 0%
Histidine 0.547mg 0.003mg 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 Orange juice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
20%
Orange juice
Minerals Daily Need Coverage Score
79%
Cheese
6%
Orange juice

Comparison summary

Which food is lower in Cholesterol?
Orange juice
Orange juice is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 652mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 18.843g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $2)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 7.92g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 50)
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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.