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Cheese vs. Potato — In-Depth Nutrition Comparison

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Differences between cheese and potatoes

  • Potatoes contain less calcium, phosphorus, selenium, vitamin B12, vitamin B2, zinc, and vitamin A than cheese.
  • Cheese's daily need coverage for saturated fat is 94% higher.
  • The amount of cholesterol in potatoes is lower.
  • Cheese has a lower glycemic index. The glycemic index of cheese is 0, while the glycemic index of potatoes is 86.

The food types used in this comparison are Cheese, cheddar and Potatoes, flesh, and skin, raw.

Infographic

Cheese vs Potato 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
5
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%
Potato
Potato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +17.4%
Contains more CalciumCalcium +5816.7%
Contains more ZincZinc +1113.3%
Contains more PhosphorusPhosphorus +698.2%
Contains more SeleniumSelenium +7025%
Contains more PotassiumPotassium +459.2%
Contains more IronIron +478.6%
Contains more CopperCopper +266.7%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +640.7%

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
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%
Potato
Potato
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 66% 0% 0% 0.2% 20% 7.4% 20% 18% 69% 0% 5% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7000%
Contains more Vitamin B2Vitamin B2 +1237.5%
Contains more Vitamin B5Vitamin B5 +39%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +20%
Contains more FolateFolate +80%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +179.3%
Contains more Vitamin B3Vitamin B3 +1698.3%
Contains more Vitamin B6Vitamin B6 +351.5%

All nutrients comparison - raw data values

Nutrient Cheese Potato DV% diff.
Saturated fat 18.867g 0.025g 86%
Calcium 710mg 12mg 70%
Phosphorus 455mg 57mg 57%
Fats 33.31g 0.09g 51%
Selenium 28.5µg 0.4µg 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 2.05g 42%
Vitamin A 330µg 0µg 37%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.3mg 30%
Vitamin B2 0.428mg 0.032mg 30%
Sodium 653mg 6mg 28%
Monounsaturated fat 9.246g 0.002g 23%
Vitamin C 0mg 19.7mg 22%
Vitamin B6 0.066mg 0.298mg 18%
Calories 404kcal 77kcal 16%
Potassium 76mg 425mg 10%
Copper 0.03mg 0.11mg 9%
Polyunsaturated fat 1.421g 0.042g 9%
Iron 0.14mg 0.81mg 8%
Fiber 0g 2.1g 8%
Manganese 0.027mg 0.2mg 8%
Starch 15.29g 6%
Vitamin B3 0.059mg 1.061mg 6%
Carbs 3.09g 17.49g 5%
Vitamin E 0.71mg 0.01mg 5%
Vitamin B1 0.029mg 0.081mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Folate 27µg 15µg 3%
Vitamin B5 0.41mg 0.295mg 2%
Magnesium 27mg 23mg 1%
Choline 16.5mg 12.1mg 1%
Protein per 100 calories 5.7g 2.7g N/A
Calories per 10 g protein 177kcal 376kcal N/A
Weight per 100 calories 25g 130g N/A
Unsaturated / Saturated Fat ratio 0.57 1.8 N/A
Net carbs 3.09g 15.39g N/A
Sugar 0.48g 0.82g N/A
Vitamin K 2.4µg 2µg 0%
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.021mg 0%
Threonine 1.044mg 0.067mg 0%
Isoleucine 1.206mg 0.066mg 0%
Leucine 1.939mg 0.098mg 0%
Lysine 1.025mg 0.107mg 0%
Methionine 0.547mg 0.032mg 0%
Phenylalanine 1.074mg 0.081mg 0%
Valine 1.404mg 0.103mg 0%
Histidine 0.547mg 0.035mg 0%
Fructose 0g 0.26g 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
Potato
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +1015.6%
Contains more FatsFats +36911.1%
Contains more OtherOther +231.3%
Contains more CarbsCarbs +466%
Contains more WaterWater +114.1%

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +462200%
Contains more Poly. FatPolyunsaturated fat +3283.3%
Contains less Sat. FatSaturated fat -99.9%

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
Potato
Potato
4
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 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 +19.2%
Contains more FructoseFructose +∞%
~equal in Maltose ~0g

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.