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  6. Cheese vs. Shark raw

Cheese vs. Shark raw — In-Depth Nutrition Comparison

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The main differences between cheese and shark raw

  • Cheese is richer in calcium, phosphorus, zinc, vitamin B2, and vitamin A, yet shark raw is richer in vitamin B6, vitamin B3, and vitamin B12.
  • Daily need coverage for saturated fat for cheese is 90% higher.
  • Cheese contains 21 times more calcium than shark raw. Cheese contains 710mg of calcium, while shark raw contains 34mg.
  • Shark raw contains less saturated fat.

Food types used in this article are Cheese, cheddar and Fish, shark, mixed species, raw.

Infographic

Cheese vs Shark raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
Contains more CalciumCalcium +1988.2%
Contains more ZincZinc +746.5%
Contains more PhosphorusPhosphorus +116.7%
Contains more ManganeseManganese +80%
Contains more MagnesiumMagnesium +81.5%
Contains more PotassiumPotassium +110.5%
Contains more IronIron +500%
Contains less SodiumSodium -87.9%
Contains more SeleniumSelenium +28.1%
~equal in Copper ~0.033mg

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
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 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 0% 9% 23% 20% 11% 14% 55% 42% 92% 186% 0.25% 2.3%
Contains more Vitamin AVitamin A +371.4%
Contains more Vitamin B2Vitamin B2 +590.3%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +800%
Contains more Vitamin EVitamin E +40.8%
Contains more Vitamin B1Vitamin B1 +44.8%
Contains more Vitamin B3Vitamin B3 +4879.7%
Contains more Vitamin B5Vitamin B5 +69.5%
Contains more Vitamin B6Vitamin B6 +506.1%
Contains more Vitamin B12Vitamin B12 +35.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0.6µg

All nutrients comparison - raw data values

Nutrient Cheese Shark raw DV% diff.
Saturated fat 18.867g 0.925g 82%
Calcium 710mg 34mg 68%
Fats 33.31g 4.51g 44%
Phosphorus 455mg 210mg 35%
Zinc 3.64mg 0.43mg 29%
Vitamin A 330µg 70µg 29%
Vitamin B2 0.428mg 0.062mg 28%
Vitamin B6 0.066mg 0.4mg 26%
Sodium 653mg 79mg 25%
Monounsaturated fat 9.246g 1.808g 19%
Vitamin B3 0.059mg 2.938mg 18%
Cholesterol 99mg 51mg 16%
Vitamin B12 1.1µg 1.49µg 16%
Selenium 28.5µg 36.5µg 15%
Calories 404kcal 130kcal 14%
Iron 0.14mg 0.84mg 9%
Choline 16.5mg 65mg 9%
Vitamin B5 0.41mg 0.695mg 6%
Folate 27µg 3µg 6%
Magnesium 27mg 49mg 5%
Protein 22.87g 20.98g 4%
Potassium 76mg 160mg 2%
Vitamin E 0.71mg 1mg 2%
Vitamin K 2.4µg 0.1µg 2%
Polyunsaturated fat 1.421g 1.195g 2%
Carbs 3.09g 0g 1%
Manganese 0.027mg 0.015mg 1%
Vitamin B1 0.029mg 0.042mg 1%
Protein per 100 calories 5.7g 16g N/A
Calories per 10 g protein 177kcal 62kcal N/A
Weight per 100 calories 25g 77g N/A
Unsaturated / Saturated Fat ratio 0.57 3.2 N/A
Net carbs 3.09g 0g N/A
Vitamin D* 24 IU 24 IU 0%
Vitamin D 0.6µg 0.6µg 0%
Sugar 0.48g 0g N/A
Copper 0.03mg 0.033mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.235mg 0%
Threonine 1.044mg 0.92mg 0%
Isoleucine 1.206mg 0.967mg 0%
Leucine 1.939mg 1.705mg 0%
Lysine 1.025mg 1.926mg 0%
Methionine 0.547mg 0.621mg 0%
Phenylalanine 1.074mg 0.819mg 0%
Valine 1.404mg 1.081mg 0%
Histidine 0.547mg 0.618mg 0%
Omega-3 - EPA 0.01g 0.316g N/A
Omega-3 - DHA 0.001g 0.527g N/A
Omega-3 - DPA 0.017g 0.109g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Contains more FatsFats +638.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +298.9%
Contains more WaterWater +98.8%
~equal in Protein ~20.98g

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% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 g
Contains more Mono. FatMonounsaturated fat +411.4%
Contains more Poly. FatPolyunsaturated fat +18.9%
Contains less Sat. FatSaturated fat -95.1%

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.