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Fruit salad vs. Cheese — In-Depth Nutrition Comparison

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Important differences between fruit salad and cheese

  • Fruit salad has less calcium, phosphorus, vitamin B12, vitamin B2, zinc, vitamin A, and vitamin B5.
  • Cheese's daily need coverage for saturated fat is 94% more.
  • Fruit salad is lower in sodium.
  • Fruit salad has a higher glycemic index than cheese.

The food varieties used in the comparison are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Cheese, cheddar.

Infographic

Fruit salad vs Cheese 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.
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%
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%
Contains more PotassiumPotassium +52.6%
Contains more IronIron +78.6%
Contains more CopperCopper +66.7%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +459.3%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +6354.5%
Contains more ZincZinc +2500%
Contains more PhosphorusPhosphorus +3150%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Cheese
Cheese
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +503.4%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +163.6%
Contains more Vitamin B2Vitamin B2 +2957.1%
Contains more Vitamin B5Vitamin B5 +673.6%
Contains more Vitamin B6Vitamin B6 +144.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +800%

All nutrients comparison - raw data values

Nutrient Fruit salad Cheese DV% diff.
Saturated fat 0.004g 18.867g 86%
Calcium 11mg 710mg 70%
Phosphorus 14mg 455mg 63%
Selenium 28.5µg 52%
Fats 0.03g 33.31g 51%
Vitamin B12 0µg 1.1µg 46%
Protein 0.51g 22.87g 45%
Cholesterol 0mg 99mg 33%
Vitamin A 30µg 330µg 33%
Vitamin B2 0.014mg 0.428mg 32%
Zinc 0.14mg 3.64mg 32%
Sodium 5mg 653mg 28%
Monounsaturated fat 0.005g 9.246g 23%
Calories 50kcal 404kcal 18%
Polyunsaturated fat 0.011g 1.421g 9%
Vitamin B5 0.053mg 0.41mg 7%
Folate 3µg 27µg 6%
Vitamin E 0.71mg 5%
Manganese 0.151mg 0.027mg 5%
Magnesium 8mg 27mg 5%
Vitamin C 3.3mg 0mg 4%
Fiber 1g 0g 4%
Choline 16.5mg 3%
Carbs 13.05g 3.09g 3%
Vitamin B6 0.027mg 0.066mg 3%
Vitamin D 0IU 24IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B3 0.356mg 0.059mg 2%
Vitamin B1 0.011mg 0.029mg 2%
Vitamin K 2.4µg 2%
Copper 0.05mg 0.03mg 2%
Potassium 116mg 76mg 1%
Iron 0.25mg 0.14mg 1%
Net carbs 12.05g 3.09g N/A
Sugar 0.48g N/A
Trans fat 0g 0.917g N/A
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
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
Contains more CarbsCarbs +322.3%
Contains more WaterWater +132.7%
Contains more ProteinProtein +4384.3%
Contains more FatsFats +110933.3%
Contains more OtherOther +1326.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
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
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +184820%
Contains more Poly. FatPolyunsaturated fat +12818.2%

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