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Cheese vs. Shallot — In-Depth Nutrition Comparison

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What are the main differences between cheese and shallots?

  • Cheese has more calcium, phosphorus, selenium, vitamin B12, vitamin B2, zinc, and vitamin A than shallots.
  • Cheese's daily need coverage for saturated fat is 94% higher.
  • Shallots are lower in cholesterol.
  • Shallots have a higher glycemic index (30) than cheese (0).

We used Cheese, cheddar and Shallots, raw types in this comparison.

Infographic

Cheese vs Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +1818.9%
Contains more ZincZinc +810%
Contains more PhosphorusPhosphorus +658.3%
Contains more SeleniumSelenium +2275%
Contains more PotassiumPotassium +339.5%
Contains more IronIron +757.1%
Contains more CopperCopper +193.3%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +981.5%

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%
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 27% 0% 0% 0.8% 15% 4.6% 3.8% 17% 80% 0% 2% 26%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1675%
Contains more Vitamin B2Vitamin B2 +2040%
Contains more Vitamin B5Vitamin B5 +41.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +106.9%
Contains more Vitamin B3Vitamin B3 +239%
Contains more Vitamin B6Vitamin B6 +422.7%
Contains more FolateFolate +25.9%

All nutrients comparison - raw data values

Nutrient Cheese Shallot DV% diff.
Saturated fat 18.867g 0.017g 86%
Calcium 710mg 37mg 67%
Phosphorus 455mg 60mg 56%
Fats 33.31g 0.1g 51%
Selenium 28.5µg 1.2µg 50%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 2.5g 41%
Vitamin A 330µg 0µg 37%
Cholesterol 99mg 0mg 33%
Vitamin B2 0.428mg 0.02mg 31%
Zinc 3.64mg 0.4mg 29%
Sodium 653mg 12mg 28%
Monounsaturated fat 9.246g 0.014g 23%
Vitamin B6 0.066mg 0.345mg 21%
Calories 404kcal 72kcal 17%
Iron 0.14mg 1.2mg 13%
Fiber 0g 3.2g 13%
Manganese 0.027mg 0.292mg 12%
Vitamin C 0mg 8mg 9%
Polyunsaturated fat 1.421g 0.039g 9%
Potassium 76mg 334mg 8%
Copper 0.03mg 0.088mg 6%
Carbs 3.09g 16.8g 5%
Vitamin E 0.71mg 0.04mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B1 0.029mg 0.06mg 3%
Vitamin B5 0.41mg 0.29mg 2%
Folate 27µg 34µg 2%
Magnesium 27mg 21mg 1%
Vitamin B3 0.059mg 0.2mg 1%
Vitamin K 2.4µg 0.8µg 1%
Choline 16.5mg 11.3mg 1%
Protein per 100 calories 5.7g 3.5g N/A
Calories per 10 g protein 177kcal 288kcal N/A
Weight per 100 calories 25g 139g N/A
Unsaturated / Saturated Fat ratio 0.57 3.1 N/A
Net carbs 3.09g 13.6g N/A
Sugar 0.48g 7.87g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.028mg 0%
Threonine 1.044mg 0.098mg 0%
Isoleucine 1.206mg 0.106mg 0%
Leucine 1.939mg 0.149mg 0%
Lysine 1.025mg 0.125mg 0%
Methionine 0.547mg 0.027mg 0%
Phenylalanine 1.074mg 0.081mg 0%
Valine 1.404mg 0.11mg 0%
Histidine 0.547mg 0.043mg 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
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more ProteinProtein +814.8%
Contains more FatsFats +33210%
Contains more OtherOther +363.8%
Contains more CarbsCarbs +443.7%
Contains more WaterWater +115.6%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +65942.9%
Contains more Poly. FatPolyunsaturated fat +3543.6%
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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.