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Jujube vs. Cheese — In-Depth Nutrition Comparison

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A recap on differences between jujube and cheese

  • Jujube is higher in vitamin C and vitamin B3, yet cheese is higher in calcium, phosphorus, vitamin B12, zinc, vitamin B2, and vitamin A.
  • Jujube covers your daily vitamin C needs 77% more than cheese.
  • Jujube contains 15 times more vitamin B3 than cheese. While jujube contains 0.9mg of vitamin B3, cheese contains only 0.059mg.
  • The amount of sodium in jujube is lower.
  • The glycemic index of cheese is lower.

Food varieties used in this article are Jujube, raw and Cheese, cheddar.

Infographic

Jujube 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.
Jujube
Jujube
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.3% 22% 18% 24% 1.4% 9.9% 0.39% 11% 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 +228.9%
Contains more IronIron +242.9%
Contains more CopperCopper +143.3%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +211.1%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +3281%
Contains more ZincZinc +7180%
Contains more PhosphorusPhosphorus +1878.3%

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.
Jujube
Jujube
3
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 230% 0.67% 0% 0% 5% 9.2% 17% 0% 19% 0% 0% 0% 0%
Cheese
Cheese
10
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 +1425.4%
Contains more Vitamin B6Vitamin B6 +22.7%
Contains more Vitamin AVitamin A +16400%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B2Vitamin B2 +970%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Jujube Cheese DV% diff.
Saturated fat 18.867g 86%
Vitamin C 69mg 0mg 77%
Calcium 21mg 710mg 69%
Phosphorus 23mg 455mg 62%
Selenium 28.5µg 52%
Fats 0.2g 33.31g 51%
Vitamin B12 0µg 1.1µg 46%
Protein 1.2g 22.87g 43%
Vitamin A 2µg 330µg 36%
Cholesterol 0mg 99mg 33%
Zinc 0.05mg 3.64mg 33%
Vitamin B2 0.04mg 0.428mg 30%
Sodium 3mg 653mg 28%
Monounsaturated fat 9.246g 23%
Calories 79kcal 404kcal 16%
Polyunsaturated fat 1.421g 9%
Vitamin B5 0.41mg 8%
Folate 27µg 7%
Carbs 20.23g 3.09g 6%
Vitamin B3 0.9mg 0.059mg 5%
Vitamin E 0.71mg 5%
Copper 0.073mg 0.03mg 5%
Potassium 250mg 76mg 5%
Magnesium 10mg 27mg 4%
Iron 0.48mg 0.14mg 4%
Vitamin D 0.6µg 3%
Vitamin D 24IU 3%
Choline 16.5mg 3%
Manganese 0.084mg 0.027mg 2%
Vitamin K 2.4µg 2%
Vitamin B1 0.02mg 0.029mg 1%
Vitamin B6 0.081mg 0.066mg 1%
Net carbs 20.23g 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
Jujube
Jujube
2
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 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 +554.7%
Contains more WaterWater +110.3%
Contains more ProteinProtein +1805.8%
Contains more FatsFats +16555%
Contains more OtherOther +627.5%

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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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.