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Cheese vs. Orange — In-Depth Nutrition Comparison

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How are cheese and oranges different?

  • Cheese is higher in calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2; however, oranges are richer in vitamin C.
  • Daily need coverage for saturated fat for cheese is 94% higher.
  • Oranges have less cholesterol.
  • Cheese has a lower glycemic index (0) than oranges (45).

Cheese, cheddar and Oranges, raw, all commercial varieties are the varieties used in this article.

Infographic

Cheese vs Orange 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%
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +1675%
Contains more IronIron +40%
Contains more ZincZinc +5100%
Contains more PhosphorusPhosphorus +3150%
Contains more SeleniumSelenium +5600%
Contains more PotassiumPotassium +138.2%
Contains more CopperCopper +50%
Contains less SodiumSodium -100%
~equal in Manganese ~0.025mg

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
7
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%
Orange
Orange
4
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 177% 0% 3.7% 3.6% 22% 9.2% 5.3% 15% 14% 0% 0% 23%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +2900%
Contains more Vitamin EVitamin E +294.4%
Contains more Vitamin B2Vitamin B2 +970%
Contains more Vitamin B5Vitamin B5 +64%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +378%
Contains more FolateFolate +11.1%
~equal in Vitamin B6 ~0.06mg

All nutrients comparison - raw data values

Nutrient Cheese Orange DV% diff.
Saturated fat 18.867g 0.015g 86%
Calcium 710mg 40mg 67%
Phosphorus 455mg 14mg 63%
Vitamin C 0mg 53.2mg 59%
Fats 33.31g 0.12g 51%
Selenium 28.5µg 0.5µg 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 0.94g 44%
Vitamin A 330µg 11µg 35%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.07mg 32%
Vitamin B2 0.428mg 0.04mg 30%
Sodium 653mg 0mg 28%
Monounsaturated fat 9.246g 0.023g 23%
Calories 404kcal 47kcal 18%
Fiber 0g 2.4g 10%
Polyunsaturated fat 1.421g 0.025g 9%
Vitamin B1 0.029mg 0.087mg 5%
Magnesium 27mg 10mg 4%
Vitamin E 0.71mg 0.18mg 4%
Carbs 3.09g 11.75g 3%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Potassium 76mg 181mg 3%
Vitamin B5 0.41mg 0.25mg 3%
Copper 0.03mg 0.045mg 2%
Vitamin K 2.4µg 0µg 2%
Iron 0.14mg 0.1mg 1%
Vitamin B3 0.059mg 0.282mg 1%
Folate 27µg 30µg 1%
Choline 16.5mg 8.4mg 1%
Protein per 100 calories 5.7g 2g N/A
Calories per 10 g protein 177kcal 500kcal N/A
Weight per 100 calories 25g 213g N/A
Unsaturated / Saturated Fat ratio 0.57 3.2 N/A
Net carbs 3.09g 9.35g N/A
Sugar 0.48g 9.35g N/A
Manganese 0.027mg 0.025mg 0%
Vitamin B6 0.066mg 0.06mg 0%
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.009mg 0%
Threonine 1.044mg 0.015mg 0%
Isoleucine 1.206mg 0.025mg 0%
Leucine 1.939mg 0.023mg 0%
Lysine 1.025mg 0.047mg 0%
Methionine 0.547mg 0.02mg 0%
Phenylalanine 1.074mg 0.031mg 0%
Valine 1.404mg 0.04mg 0%
Histidine 0.547mg 0.018mg 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
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
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +2333%
Contains more FatsFats +27658.3%
Contains more OtherOther +743.2%
Contains more CarbsCarbs +280.3%
Contains more WaterWater +134.3%

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +40100%
Contains more Poly. FatPolyunsaturated fat +5584%
Contains less Sat. FatSaturated fat -99.9%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.