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Clementine vs. Cheese — In-Depth Nutrition Comparison

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Important differences between clementine and cheese

  • Clementine has more vitamin C and fiber; however, cheese has more calcium, phosphorus, selenium, zinc, vitamin B2, and vitamin B5.
  • Cheese's daily need coverage for calcium is 68% more.
  • Clementine is lower in sodium.
  • Clementine has a higher glycemic index than cheese.

The food varieties used in the comparison are Clementines, raw and Cheese, cheddar.

Infographic

Clementine vs Cheese infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 9% 16% 5.3% 14% 1.6% 9% 0.13% 3% 0.55%
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%
Contains more PotassiumPotassium +132.9%
Contains more CopperCopper +43.3%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +2266.7%
Contains more ZincZinc +5966.7%
Contains more PhosphorusPhosphorus +2066.7%
Contains more ManganeseManganese +17.4%
Contains more SeleniumSelenium +28400%
~equal in Iron ~0.14mg

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.
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 163% 0% 4% 0% 22% 6.9% 12% 9.1% 17% 0% 0% 18% 7.6%
Cheese
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 0% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +196.6%
Contains more Vitamin B3Vitamin B3 +978%
Contains more Vitamin B6Vitamin B6 +13.6%
Contains more Vitamin EVitamin E +255%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1326.7%
Contains more Vitamin B5Vitamin B5 +171.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12.5%
Contains more CholineCholine +17.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 g
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
Contains more CarbsCarbs +289%
Contains more WaterWater +133.9%
Contains more ProteinProtein +2590.6%
Contains more FatsFats +22106.7%
Contains more OtherOther +827.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
65% 17% 18%
Starch: 0 g
Sucrose: 5.96 g
Glucose: 1.59 g
Fructose: 1.64 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +511.5%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clementine Cheese
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Clementine Cheese DV% diff.
Saturated fat 18.867g 86%
Calcium 30mg 710mg 68%
Phosphorus 21mg 455mg 62%
Vitamin C 48.8mg 0mg 54%
Selenium 0.1µg 28.5µg 52%
Fats 0.15g 33.31g 51%
Vitamin B12 1.1µg 46%
Protein 0.85g 22.87g 44%
Vitamin A 330µg 37%
Zinc 0.06mg 3.64mg 33%
Cholesterol 99mg 33%
Vitamin B2 0.03mg 0.428mg 31%
Sodium 1mg 653mg 28%
Monounsaturated fat 9.246g 23%
Calories 47kcal 404kcal 18%
Polyunsaturated fat 1.421g 9%
Fiber 1.7g 0g 7%
Vitamin B5 0.151mg 0.41mg 5%
Vitamin B1 0.086mg 0.029mg 5%
Vitamin B3 0.636mg 0.059mg 4%
Magnesium 10mg 27mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 24IU 3%
Vitamin E 0.2mg 0.71mg 3%
Carbs 12.02g 3.09g 3%
Potassium 177mg 76mg 3%
Fructose 1.64g 0g 2%
Vitamin K 0µg 2.4µg 2%
Copper 0.043mg 0.03mg 1%
Vitamin B6 0.075mg 0.066mg 1%
Folate 24µg 27µg 1%
Net carbs 10.32g 3.09g N/A
Iron 0.14mg 0.14mg 0%
Sugar 9.18g 0.48g N/A
Manganese 0.023mg 0.027mg 0%
Trans fat 0g 0.917g N/A
Choline 14mg 16.5mg 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 N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clementine Cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Clementine
35%
Cheese
Minerals Daily Need Coverage Score
7%
Clementine
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 652mg)
Which food is lower in Saturated fat?
Clementine
Clementine is lower in Saturated fat (difference - 18.867g)
Which food is cheaper?
Clementine
Clementine is cheaper (difference - $2)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 8.7g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Cheese
Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins

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. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.