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  6. Cheese vs. Rutabagas

Cheese vs. Rutabagas — In-Depth Nutrition Comparison

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The main differences between cheese and rutabagas

  • Cheese is richer in calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2, yet rutabagas are richer in vitamin C.
  • Daily need coverage for saturated fat for cheese is 94% higher.
  • Rutabagas contain less cholesterol.
  • Cheese has a lower glycemic index than rutabagas.

Food types used in this article are Cheese, cheddar and Rutabagas, raw.

Infographic

Cheese vs Rutabagas 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +35%
Contains more CalciumCalcium +1551.2%
Contains more ZincZinc +1416.7%
Contains more PhosphorusPhosphorus +758.5%
Contains more SeleniumSelenium +3971.4%
Contains more PotassiumPotassium +301.3%
Contains more IronIron +214.3%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +385.2%
~equal in Copper ~0.032mg

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 83% 0% 0% 6% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +136.7%
Contains more Vitamin B2Vitamin B2 +970%
Contains more Vitamin B5Vitamin B5 +156.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +28.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +210.3%
Contains more Vitamin B3Vitamin B3 +1086.4%
Contains more Vitamin B6Vitamin B6 +51.5%

All nutrients comparison - raw data values

Nutrient Cheese Rutabagas DV% diff.
Saturated fat 18.867g 0.027g 86%
Calcium 710mg 43mg 67%
Phosphorus 455mg 53mg 57%
Fats 33.31g 0.16g 51%
Selenium 28.5µg 0.7µg 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 1.08g 44%
Vitamin A 330µg 0µg 37%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.24mg 31%
Vitamin B2 0.428mg 0.04mg 30%
Vitamin C 0mg 25mg 28%
Sodium 653mg 12mg 28%
Monounsaturated fat 9.246g 0.025g 23%
Calories 404kcal 37kcal 18%
Fiber 0g 2.3g 9%
Polyunsaturated fat 1.421g 0.088g 9%
Potassium 76mg 305mg 7%
Manganese 0.027mg 0.131mg 5%
Vitamin B1 0.029mg 0.09mg 5%
Vitamin B5 0.41mg 0.16mg 5%
Iron 0.14mg 0.44mg 4%
Vitamin B3 0.059mg 0.7mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin E 0.71mg 0.3mg 3%
Vitamin B6 0.066mg 0.1mg 3%
Carbs 3.09g 8.62g 2%
Magnesium 27mg 20mg 2%
Vitamin K 2.4µg 0.3µg 2%
Folate 27µg 21µg 2%
Fructose 0g 1.61g 2%
Protein per 100 calories 5.7g 2.9g N/A
Calories per 10 g protein 177kcal 343kcal N/A
Weight per 100 calories 25g 270g N/A
Unsaturated / Saturated Fat ratio 0.57 4.2 N/A
Net carbs 3.09g 6.32g N/A
Sugar 0.48g 4.46g N/A
Copper 0.03mg 0.032mg 0%
Starch 0.4g 0%
Trans fat 0.917g 0g N/A
Choline 16.5mg 14.1mg 0%
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +2017.6%
Contains more FatsFats +20718.8%
Contains more OtherOther +422.5%
Contains more CarbsCarbs +179%
Contains more WaterWater +141.6%

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +36884%
Contains more Poly. FatPolyunsaturated fat +1514.8%
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
8% 11% 47% 33%
Starch: 0.4 g
Sucrose: 0.53 g
Glucose: 2.3 g
Fructose: 1.61 g
Lactose: 0 g
Maltose: 0.02 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +784.6%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%

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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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.