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  6. Cheese vs. Raisin

Cheese vs. Raisin — In-Depth Nutrition Comparison

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What are the differences between cheese and raisins?

  • Cheese is higher in calcium, selenium, phosphorus, vitamin B12, zinc, and vitamin A; however, raisins are richer in copper.
  • Cheese's daily need coverage for saturated fat is 94% more.
  • Raisins have less cholesterol.
  • Cheese has a lower glycemic index (0) than raisins (64).

We used Cheese, cheddar and Raisins, seedless types in this article.

Infographic

Cheese vs Raisin 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
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%
Raisin
Raisin
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more CalciumCalcium +1320%
Contains more ZincZinc +1554.5%
Contains more PhosphorusPhosphorus +350.5%
Contains more SeleniumSelenium +4650%
Contains more MagnesiumMagnesium +18.5%
Contains more PotassiumPotassium +885.5%
Contains more IronIron +1242.9%
Contains more CopperCopper +960%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +1007.4%

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%
Raisin
Raisin
5
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 7.7% 0% 0% 2.4% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +491.7%
Contains more Vitamin B2Vitamin B2 +242.4%
Contains more Vitamin B5Vitamin B5 +331.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +440%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +265.5%
Contains more Vitamin B3Vitamin B3 +1198.3%
Contains more Vitamin B6Vitamin B6 +163.6%
Contains more Vitamin KVitamin K +45.8%

All nutrients comparison - raw data values

Nutrient Cheese Raisin DV% diff.
Saturated fat 18.867g 0.058g 85%
Calcium 710mg 50mg 66%
Fats 33.31g 0.46g 51%
Phosphorus 455mg 101mg 51%
Selenium 28.5µg 0.6µg 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 3.07g 40%
Vitamin A 330µg 0µg 37%
Fructose 0g 29.68g 37%
Cholesterol 99mg 0mg 33%
Copper 0.03mg 0.318mg 32%
Zinc 3.64mg 0.22mg 31%
Sodium 653mg 11mg 28%
Carbs 3.09g 79.18g 25%
Vitamin B2 0.428mg 0.125mg 23%
Monounsaturated fat 9.246g 0.051g 23%
Iron 0.14mg 1.88mg 22%
Potassium 76mg 749mg 20%
Fiber 0g 3.7g 15%
Manganese 0.027mg 0.299mg 12%
Polyunsaturated fat 1.421g 0.037g 9%
Vitamin B6 0.066mg 0.174mg 8%
Vitamin B1 0.029mg 0.106mg 6%
Vitamin B5 0.41mg 0.095mg 6%
Folate 27µg 5µg 6%
Calories 404kcal 299kcal 5%
Vitamin E 0.71mg 0.12mg 4%
Vitamin B3 0.059mg 0.766mg 4%
Vitamin C 0mg 2.3mg 3%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Magnesium 27mg 32mg 1%
Starch 2.7g 1%
Vitamin K 2.4µg 3.5µg 1%
Choline 16.5mg 11.1mg 1%
Protein per 100 calories 5.7g 1g N/A
Calories per 10 g protein 177kcal 974kcal N/A
Weight per 100 calories 25g 33g N/A
Unsaturated / Saturated Fat ratio 0.57 1.5 N/A
Net carbs 3.09g 75.48g N/A
Sugar 0.48g 59.19g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.05mg 0%
Threonine 1.044mg 0.077mg 0%
Isoleucine 1.206mg 0.057mg 0%
Leucine 1.939mg 0.096mg 0%
Lysine 1.025mg 0.084mg 0%
Methionine 0.547mg 0.021mg 0%
Phenylalanine 1.074mg 0.065mg 0%
Valine 1.404mg 0.083mg 0%
Histidine 0.547mg 0.072mg 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 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
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
Raisin
Raisin
1
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more ProteinProtein +645%
Contains more FatsFats +7141.3%
Contains more WaterWater +139.9%
Contains more OtherOther +99.5%
Contains more CarbsCarbs +2462.5%

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
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains more Mono. FatMonounsaturated fat +18029.4%
Contains more Poly. FatPolyunsaturated fat +3740.5%
Contains less Sat. FatSaturated fat -99.7%

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
Raisin
Raisin
4
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 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 +10573.1%
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.