Cheese vs. Surimi — In-Depth Nutrition Comparison

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How are cheese and surimi different?

Cheese has more calcium, vitamin B2, zinc, phosphorus, vitamin A, and vitamin B5; however, surimi is richer in vitamin B12.
Cheese covers your daily need for saturated fat, 93% more than surimi.
Cheese has 79 times more calcium than surimi. Cheese has 710mg of calcium, while surimi has 9mg.
Surimi contains less saturated fat.
Surimi has a higher glycemic index. The glycemic index of surimi is 50, while the glycemic index of cheese is 0.

Cheese, cheddar and Fish, surimi types were used in this article.

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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

Surimi

Contains more CalciumCalcium	+7788.9%
Contains more ZincZinc	+1003%
Contains more PhosphorusPhosphorus	+61.3%
Contains more ManganeseManganese	+145.5%

Contains more MagnesiumMagnesium	+59.3%
Contains more PotassiumPotassium	+47.4%
Contains more IronIron	+85.7%
Contains less SodiumSodium	-78.1%

~equal in Copper ~0.032mg

~equal in Selenium ~28.1µg

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

Surimi

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+1550%
Contains more Vitamin EVitamin E	+12.7%
Contains more Vitamin B1Vitamin B1	+45%
Contains more Vitamin B2Vitamin B2	+1938.1%
Contains more Vitamin B5Vitamin B5	+485.7%
Contains more Vitamin B6Vitamin B6	+120%
Contains more Vitamin KVitamin K	+2300%
Contains more FolateFolate	+1250%

Contains more Vitamin B3Vitamin B3	+272.9%
Contains more Vitamin B12Vitamin B12	+45.5%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	18.867g	0.191g	85%
Calcium	710mg	9mg	70%
Fats	33.31g	0.9g	50%
Vitamin A	330µg	20µg	34%
Vitamin B2	0.428mg	0.021mg	31%
Zinc	3.64mg	0.33mg	30%
Phosphorus	455mg	282mg	25%
Cholesterol	99mg	30mg	23%
Monounsaturated fat	9.246g	0.149g	23%
Sodium	653mg	143mg	22%
Vitamin B12	1.1µg	1.6µg	21%
Calories	404kcal	99kcal	15%
Protein	22.87g	15.18g	15%
Vitamin B5	0.41mg	0.07mg	7%
Polyunsaturated fat	1.421g	0.443g	7%
Folate	27µg	2µg	6%
Magnesium	27mg	43mg	4%
Vitamin D*	24 IU		3%
Vitamin D	0.6µg		3%
Vitamin B6	0.066mg	0.03mg	3%
Choline	16.5mg		3%
Iron	0.14mg	0.26mg	2%
Vitamin K	2.4µg	0.1µg	2%
Carbs	3.09g	6.85g	1%
Potassium	76mg	112mg	1%
Vitamin E	0.71mg	0.63mg	1%
Manganese	0.027mg	0.011mg	1%
Selenium	28.5µg	28.1µg	1%
Vitamin B1	0.029mg	0.02mg	1%
Vitamin B3	0.059mg	0.22mg	1%
Protein per 100 calories	5.7g	15g	N/A
Calories per 10 g protein	177kcal	65kcal	N/A
Weight per 100 calories	25g	101g	N/A
Unsaturated / Saturated Fat ratio	0.57	3.1	N/A
Net carbs	3.09g	6.85g	N/A
Sugar	0.48g	0g	N/A
Copper	0.03mg	0.032mg	0%
Trans fat	0.917g		N/A
Tryptophan	0.547mg	0.092mg	0%
Threonine	1.044mg	0.734mg	0%
Isoleucine	1.206mg	0.709mg	0%
Leucine	1.939mg	1.202mg	0%
Lysine	1.025mg	1.387mg	0%
Methionine	0.547mg	0.515mg	0%
Phenylalanine	1.074mg	0.595mg	0%
Valine	1.404mg	0.77mg	0%
Histidine	0.547mg	0.35mg	0%
Omega-3 - EPA	0.01g	0.157g	N/A
Omega-3 - DHA	0.001g	0.241g	N/A
Omega-3 - DPA	0.017g	0.014g	N/A
Omega-6 - Eicosadienoic acid	0.007g		N/A