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Fontina vs. Fruit salad — In-Depth Nutrition Comparison

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Summary of differences between fontina and fruit salad

  • The amount of vitamin B12, calcium, phosphorus, zinc, vitamin B2, vitamin B5, and vitamin A in fontina is higher than in fruit salad.
  • Fontina covers your daily need for saturated fat, 96% more than fruit salad.
  • The amount of cholesterol in fruit salad is lower.
  • Fontina has a lower glycemic index. The glycemic index of fontina is 27, while the glycemic index of fruit salad is 54.

These are the specific foods used in this comparison Cheese, fontina and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Fontina vs Fruit salad 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +4900%
Contains more ZincZinc +2400%
Contains more PhosphorusPhosphorus +2371.4%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +81.3%
Contains more CopperCopper +100%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +978.6%
~equal in Iron ~0.25mg

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.
Fontina
11
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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin AVitamin A +770%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +90.9%
Contains more Vitamin B2Vitamin B2 +1357.1%
Contains more Vitamin B5Vitamin B5 +709.4%
Contains more Vitamin B6Vitamin B6 +207.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +137.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +4919.6%
Contains more FatsFats +103700%
Contains more OtherOther +1357.7%
Contains more CarbsCarbs +741.9%
Contains more WaterWater +127.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +173640%
Contains more Poly. FatPolyunsaturated fat +14936.4%
Contains less Sat. FatSaturated fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fontina Fruit salad DV% diff.
Saturated fat 19.196g 0.004g 87%
Vitamin B12 1.68µg 0µg 70%
Calcium 550mg 11mg 54%
Protein 25.6g 0.51g 50%
Fats 31.14g 0.03g 48%
Phosphorus 346mg 14mg 47%
Cholesterol 116mg 0mg 39%
Sodium 800mg 5mg 35%
Zinc 3.5mg 0.14mg 31%
Selenium 14.5µg 26%
Vitamin A 261µg 30µg 26%
Monounsaturated fat 8.687g 0.005g 22%
Calories 389kcal 50kcal 17%
Vitamin B2 0.204mg 0.014mg 15%
Polyunsaturated fat 1.654g 0.011g 11%
Vitamin B5 0.429mg 0.053mg 8%
Manganese 0.014mg 0.151mg 6%
Fiber 0g 1g 4%
Vitamin C 0mg 3.3mg 4%
Vitamin B6 0.083mg 0.027mg 4%
Carbs 1.55g 13.05g 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Copper 0.025mg 0.05mg 3%
Choline 15.4mg 3%
Vitamin E 0.27mg 2%
Potassium 64mg 116mg 2%
Vitamin K 2.6µg 2%
Vitamin B1 0.021mg 0.011mg 1%
Vitamin B3 0.15mg 0.356mg 1%
Magnesium 14mg 8mg 1%
Folate 6µg 3µg 1%
Net carbs 1.55g 12.05g N/A
Iron 0.23mg 0.25mg 0%
Sugar 1.55g N/A
Tryptophan 0.361mg 0%
Threonine 0.935mg 0%
Isoleucine 1.384mg 0%
Leucine 2.664mg 0%
Lysine 2.328mg 0%
Methionine 0.706mg 0%
Phenylalanine 1.497mg 0%
Valine 1.926mg 0%
Histidine 0.959mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fontina Fruit salad
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
33%
Fontina
3%
Fruit salad
Minerals Daily Need Coverage Score
63%
Fontina
8%
Fruit salad

Comparison summary

Which food is lower in Cholesterol?
Fruit salad
Fruit salad is lower in Cholesterol (difference - 116mg)
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 795mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 19.192g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $3.5)
Which food is lower in glycemic index?
Fontina
Fontina is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Fontina
Fontina is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/nutrients
  2. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.