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Cheese vs. Spread — In-Depth Nutrition Comparison

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Important differences between cheese and spread

  • Cheese has more calcium, phosphorus, selenium, zinc, vitamin A, and vitamin B2; however, spread has more vitamin B1.
  • Cheese's daily need coverage for calcium is 70% more.
  • Cheese has 14 times more vitamin A than spread. Cheese has 1242 IU of vitamin A, while spread has 87 IU.
  • Spread is lower in saturated fat.

The food varieties used in the comparison are Cheese, cheddar and Sandwich spread, pork, beef.

Infographic

Cheese vs Spread 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
6
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%
Spread
Spread
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +5816.7%
Contains more ZincZinc +256.9%
Contains more PhosphorusPhosphorus +671.2%
Contains less SodiumSodium -35.5%
Contains more SeleniumSelenium +193.8%
Contains more PotassiumPotassium +44.7%
Contains more IronIron +464.3%
Contains more CopperCopper +333.3%
~equal in Manganese ~0.026mg

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%
Spread
Spread
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% 8.7% 35% 43% 31% 32% 26% 28% 140% 4% 1.5%
Contains more Vitamin AVitamin A +1169.2%
Contains more Vitamin B2Vitamin B2 +219.4%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +1250%
Contains more Vitamin EVitamin E +145.1%
Contains more Vitamin B1Vitamin B1 +493.1%
Contains more Vitamin B3Vitamin B3 +2832.2%
Contains more Vitamin B6Vitamin B6 +81.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0.6µg
~equal in Vitamin B5 ~0.43mg
~equal in Vitamin B12 ~1.12µg

All nutrients comparison - raw data values

Nutrient Cheese Spread DV% diff.
Calcium 710mg 12mg 70%
Saturated fat 18.867g 5.977g 59%
Phosphorus 455mg 59mg 57%
Vitamin A 330µg 26µg 34%
Selenium 28.5µg 9.7µg 34%
Protein 22.87g 7.66g 30%
Fats 33.31g 17.34g 25%
Zinc 3.64mg 1.02mg 24%
Vitamin B2 0.428mg 0.134mg 23%
Cholesterol 99mg 38mg 20%
Sodium 653mg 1013mg 16%
Vitamin B1 0.029mg 0.172mg 12%
Copper 0.03mg 0.13mg 11%
Vitamin B3 0.059mg 1.73mg 10%
Calories 404kcal 235kcal 8%
Iron 0.14mg 0.79mg 8%
Choline 16.5mg 62.3mg 8%
Polyunsaturated fat 1.421g 2.565g 8%
Vitamin E 0.71mg 1.74mg 7%
Folate 27µg 2µg 6%
Magnesium 27mg 8mg 5%
Vitamin B6 0.066mg 0.12mg 4%
Monounsaturated fat 9.246g 7.584g 4%
Carbs 3.09g 11.94g 3%
Potassium 76mg 110mg 1%
Fiber 0g 0.2g 1%
Vitamin B12 1.1µg 1.12µg 1%
Vitamin K 2.4µg 1.6µg 1%
Protein per 100 calories 5.7g 3.3g N/A
Calories per 10 g protein 177kcal 307kcal N/A
Weight per 100 calories 25g 43g N/A
Unsaturated / Saturated Fat ratio 0.57 1.7 N/A
Net carbs 3.09g 11.74g N/A
Vitamin D* 24 IU 22 IU 0%
Vitamin D 0.6µg 0.6µg 0%
Sugar 0.48g 0g N/A
Manganese 0.027mg 0.026mg 0%
Vitamin B5 0.41mg 0.43mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.082mg 0%
Threonine 1.044mg 0.334mg 0%
Isoleucine 1.206mg 0.334mg 0%
Leucine 1.939mg 0.6mg 0%
Lysine 1.025mg 0.663mg 0%
Methionine 0.547mg 0.196mg 0%
Phenylalanine 1.074mg 0.301mg 0%
Valine 1.404mg 0.356mg 0%
Histidine 0.547mg 0.279mg 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
Spread
Spread
2
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more ProteinProtein +198.6%
Contains more FatsFats +92.1%
Contains more OtherOther +33.5%
Contains more CarbsCarbs +286.4%
Contains more WaterWater +62.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains more Mono. FatMonounsaturated fat +21.9%
Contains less Sat. FatSaturated fat -68.3%
Contains more Poly. FatPolyunsaturated fat +80.5%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.