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Cheese vs. Vegetable — In-Depth Nutrition Comparison

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Summary of differences between cheese and vegetable

  • Cheese has more calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2; however, vegetable is higher in vitamin A.
  • Cheese covers your daily need for saturated fat, 94% more than vegetable.
  • Vegetable has less cholesterol.
  • The glycemic index of vegetable is higher.

These are the specific foods used in this comparison Cheese, cheddar and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Cheese vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +22.7%
Contains more CalciumCalcium +2740%
Contains more ZincZinc +642.9%
Contains more PhosphorusPhosphorus +792.2%
Contains more SeleniumSelenium +9400%
Contains more PotassiumPotassium +122.4%
Contains more IronIron +485.7%
Contains more CopperCopper +176.7%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +1303.7%

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 11% 0% 71% 7.6% 18% 28% 16% 9.1% 17% 0% 59% 14%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +54.2%
Contains more Vitamin EVitamin E +86.8%
Contains more Vitamin B2Vitamin B2 +256.7%
Contains more Vitamin B5Vitamin B5 +171.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +42.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +144.8%
Contains more Vitamin B3Vitamin B3 +1342.4%
Contains more Vitamin B6Vitamin B6 +12.1%
Contains more Vitamin KVitamin K +879.2%

All nutrients comparison - raw data values

Nutrient Cheese Vegetable DV% diff.
Saturated fat 18.867g 0.031g 86%
Calcium 710mg 25mg 69%
Phosphorus 455mg 51mg 58%
Fats 33.31g 0.15g 51%
Selenium 28.5µg 0.3µg 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 2.86g 40%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.49mg 29%
Sodium 653mg 35mg 27%
Vitamin B2 0.428mg 0.12mg 24%
Monounsaturated fat 9.246g 0.01g 23%
Fiber 0g 4.4g 18%
Vitamin K 2.4µg 23.5µg 18%
Calories 404kcal 65kcal 17%
Manganese 0.027mg 0.379mg 15%
Vitamin A 330µg 214µg 13%
Iron 0.14mg 0.82mg 9%
Polyunsaturated fat 1.421g 0.072g 9%
Copper 0.03mg 0.083mg 6%
Vitamin B3 0.059mg 0.851mg 5%
Vitamin B5 0.41mg 0.151mg 5%
Vitamin C 0mg 3.2mg 4%
Vitamin B1 0.029mg 0.071mg 4%
Carbs 3.09g 13.09g 3%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Potassium 76mg 169mg 3%
Vitamin E 0.71mg 0.38mg 2%
Folate 27µg 19µg 2%
Magnesium 27mg 22mg 1%
Vitamin B6 0.066mg 0.074mg 1%
Choline 16.5mg 24.1mg 1%
Protein per 100 calories 5.7g 4.4g N/A
Calories per 10 g protein 177kcal 227kcal N/A
Weight per 100 calories 25g 154g N/A
Unsaturated / Saturated Fat ratio 0.57 2.6 N/A
Net carbs 3.09g 8.69g N/A
Sugar 0.48g 3.12g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.029mg 0%
Threonine 1.044mg 0.115mg 0%
Isoleucine 1.206mg 0.139mg 0%
Leucine 1.939mg 0.19mg 0%
Lysine 1.025mg 0.17mg 0%
Methionine 0.547mg 0.034mg 0%
Phenylalanine 1.074mg 0.12mg 0%
Valine 1.404mg 0.149mg 0%
Histidine 0.547mg 0.073mg 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% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +699.7%
Contains more FatsFats +22106.7%
Contains more OtherOther +453.7%
Contains more CarbsCarbs +323.6%
Contains more WaterWater +124.8%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +92360%
Contains more Poly. FatPolyunsaturated fat +1873.6%
Contains less Sat. FatSaturated fat -99.8%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.