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Corn raw vs. Cheese — In-Depth Nutrition Comparison

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What are the main differences between corn raw and cheese?

  • Cheese has more calcium, phosphorus, selenium, vitamin B12, zinc, vitamin B2, and vitamin A than corn raw.
  • Cheese's daily need coverage for saturated fat is 93% higher.
  • Corn raw is lower in sodium.
  • Corn raw has a higher glycemic index (52) than cheese (0).

We used Corn, sweet, yellow, raw and Cheese, cheddar types in this comparison.

Infographic

Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Cheese
Cheese
4
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 MagnesiumMagnesium +37%
Contains more PotassiumPotassium +255.3%
Contains more IronIron +271.4%
Contains more CopperCopper +80%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +503.7%
Contains more CalciumCalcium +35400%
Contains more ZincZinc +691.3%
Contains more PhosphorusPhosphorus +411.2%
Contains more SeleniumSelenium +4650%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +434.5%
Contains more Vitamin B3Vitamin B3 +2900%
Contains more Vitamin B5Vitamin B5 +74.9%
Contains more Vitamin B6Vitamin B6 +40.9%
Contains more FolateFolate +55.6%
Contains more CholineCholine +39.4%
Contains more Vitamin AVitamin A +3566.7%
Contains more Vitamin EVitamin E +914.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +678.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +700%

All nutrients comparison - raw data values

Nutrient Corn raw Cheese DV% diff.
Saturated fat 0.325g 18.867g 84%
Calcium 2mg 710mg 71%
Phosphorus 89mg 455mg 52%
Selenium 0.6µg 28.5µg 51%
Fats 1.35g 33.31g 49%
Vitamin B12 0µg 1.1µg 46%
Protein 3.27g 22.87g 39%
Vitamin A 9µg 330µg 36%
Cholesterol 0mg 99mg 33%
Zinc 0.46mg 3.64mg 29%
Vitamin B2 0.055mg 0.428mg 29%
Sodium 15mg 653mg 28%
Monounsaturated fat 0.432g 9.246g 22%
Calories 86kcal 404kcal 16%
Vitamin B1 0.155mg 0.029mg 11%
Vitamin B3 1.77mg 0.059mg 11%
Fiber 2g 0g 8%
Vitamin C 6.8mg 0mg 8%
Polyunsaturated fat 0.487g 1.421g 6%
Manganese 0.163mg 0.027mg 6%
Potassium 270mg 76mg 6%
Vitamin B5 0.717mg 0.41mg 6%
Carbs 18.7g 3.09g 5%
Iron 0.52mg 0.14mg 5%
Vitamin E 0.07mg 0.71mg 4%
Folate 42µg 27µg 4%
Copper 0.054mg 0.03mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 24IU 3%
Starch 5.7g 2%
Vitamin K 0.3µg 2.4µg 2%
Vitamin B6 0.093mg 0.066mg 2%
Fructose 1.94g 0g 2%
Magnesium 37mg 27mg 2%
Choline 23mg 16.5mg 1%
Net carbs 16.7g 3.09g N/A
Sugar 6.26g 0.48g N/A
Trans fat 0g 0.917g N/A
Tryptophan 0.023mg 0.547mg 0%
Threonine 0.129mg 1.044mg 0%
Isoleucine 0.129mg 1.206mg 0%
Leucine 0.348mg 1.939mg 0%
Lysine 0.137mg 1.025mg 0%
Methionine 0.067mg 0.547mg 0%
Phenylalanine 0.15mg 1.074mg 0%
Valine 0.185mg 1.404mg 0%
Histidine 0.089mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.014g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 +505.2%
Contains more WaterWater +105.4%
Contains more ProteinProtein +599.4%
Contains more FatsFats +2367.4%
Contains more OtherOther +488.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 -98.3%
Contains more Mono. FatMonounsaturated fat +2040.3%
Contains more Poly. FatPolyunsaturated fat +191.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cheese
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 StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1219.2%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Maltose ~0g

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.