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Cheese vs. White chocolate — In-Depth Nutrition Comparison

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What are the main differences between cheese and white chocolate?

  • Cheese is richer in calcium, selenium, phosphorus, zinc, vitamin A, vitamin B12, and vitamin B2, while white chocolate is higher in potassium.
  • Cheese's daily need coverage for calcium is 51% higher.
  • White chocolate has 41 times less vitamin A than cheese. Cheese has 1242IU of vitamin A, while white chocolate has 30IU.
  • White chocolate is lower in sodium.
  • White chocolate has a higher glycemic index (41) than cheese (0).

We used Cheese, cheddar and Candies, white chocolate types in this comparison.

Infographic

Cheese vs White chocolate 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +256.8%
Contains more ZincZinc +391.9%
Contains more PhosphorusPhosphorus +158.5%
Contains more ManganeseManganese +237.5%
Contains more SeleniumSelenium +533.3%
Contains more PotassiumPotassium +276.3%
Contains more IronIron +71.4%
Contains more CopperCopper +100%
Contains less SodiumSodium -86.2%

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin AVitamin A +3566.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +51.8%
Contains more Vitamin B6Vitamin B6 +17.9%
Contains more Vitamin B12Vitamin B12 +96.4%
Contains more FolateFolate +285.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +35.2%
Contains more Vitamin B1Vitamin B1 +117.2%
Contains more Vitamin B3Vitamin B3 +1162.7%
Contains more Vitamin B5Vitamin B5 +48.3%
Contains more Vitamin KVitamin K +279.2%
Contains more CholineCholine +78.8%

All nutrients comparison - raw data values

Nutrient Cheese White chocolate DV% diff.
Calcium 710mg 199mg 51%
Selenium 28.5µg 4.5µg 44%
Phosphorus 455mg 176mg 40%
Vitamin A 330µg 9µg 36%
Protein 22.87g 5.87g 34%
Zinc 3.64mg 0.74mg 26%
Cholesterol 99mg 21mg 26%
Sodium 653mg 90mg 24%
Vitamin B12 1.1µg 0.56µg 23%
Carbs 3.09g 59.24g 19%
Vitamin B2 0.428mg 0.282mg 11%
Calories 404kcal 539kcal 7%
Potassium 76mg 286mg 6%
Vitamin K 2.4µg 9.1µg 6%
Folate 27µg 7µg 5%
Vitamin B3 0.059mg 0.745mg 4%
Magnesium 27mg 12mg 4%
Vitamin B5 0.41mg 0.608mg 4%
Copper 0.03mg 0.06mg 3%
Polyunsaturated fat 1.421g 1.013g 3%
Vitamin D 24IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B1 0.029mg 0.063mg 3%
Fats 33.31g 32.09g 2%
Choline 16.5mg 29.5mg 2%
Saturated fat 18.867g 19.412g 2%
Vitamin E 0.71mg 0.96mg 2%
Vitamin C 0mg 0.5mg 1%
Vitamin B6 0.066mg 0.056mg 1%
Manganese 0.027mg 0.008mg 1%
Fiber 0g 0.2g 1%
Iron 0.14mg 0.24mg 1%
Net carbs 3.09g 59.04g N/A
Sugar 0.48g 59g N/A
Trans fat 0.917g 0g N/A
Monounsaturated fat 9.246g 9.097g 0%
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 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
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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +289.6%
Contains more WaterWater +2747.7%
Contains more OtherOther +147.3%
Contains more CarbsCarbs +1817.2%
~equal in Fats ~32.09g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
3
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains more Poly. FatPolyunsaturated fat +40.3%
~equal in Saturated fat ~19.412g
~equal in Monounsaturated fat ~9.097g

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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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.