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Margarine vs. American cheese — In-Depth Nutrition Comparison

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Significant differences between margarine and American cheese

  • Margarine has more vitamin K, vitamin E, and vitamin A; however, American cheese is richer in calcium, phosphorus, vitamin B12, selenium, and zinc.
  • American cheese covers your daily calcium needs 104% more than margarine.
  • American cheese has 36 times less vitamin K than margarine. Margarine has 93µg of vitamin K, while American cheese has 2.6µg.
  • Margarine contains less sodium.
  • American cheese has a higher glycemic index. The glycemic index of American cheese is 27, while the glycemic index of margarine is 0.

Specific food types used in this comparison are Margarine, regular, 80% fat, composite, stick, without salt and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Margarine vs American 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +766.7%
Contains more CalciumCalcium +34733.3%
Contains more PotassiumPotassium +633.3%
Contains more IronIron +950%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +12720%
Contains more SeleniumSelenium +∞%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +227.6%
Contains more Vitamin EVitamin E +1025%
Contains more Vitamin KVitamin K +3476.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +532.4%
Contains more Vitamin B3Vitamin B3 +230.4%
Contains more Vitamin B6Vitamin B6 +500%
Contains more Vitamin B12Vitamin B12 +1400%
Contains more FolateFolate +700%
Contains more CholineCholine +191.9%

All nutrients comparison - raw data values

Nutrient Margarine American cheese DV% diff.
Polyunsaturated fat 24.302g 1.286g 153%
Calcium 3mg 1045mg 104%
Phosphorus 5mg 641mg 91%
Monounsaturated fat 38.877g 8.236g 77%
Fats 80.71g 31.79g 75%
Vitamin K 93µg 2.6µg 75%
Sodium 2mg 1671mg 73%
Vitamin A 819µg 250µg 63%
Vitamin B12 0.1µg 1.5µg 58%
Vitamin E 9mg 0.8mg 55%
Selenium 0µg 20.2µg 37%
Protein 0.16g 18.13g 36%
Cholesterol 0mg 100mg 33%
Zinc 0mg 2.49mg 23%
Calories 717kcal 371kcal 17%
Vitamin B2 0.037mg 0.234mg 15%
Saturated fat 15.189g 18.057g 13%
Vitamin B5 0.403mg 8%
Iron 0.06mg 0.63mg 7%
Copper 0mg 0.046mg 5%
Magnesium 3mg 26mg 5%
Choline 12.4mg 36.2mg 4%
Vitamin B6 0.009mg 0.054mg 3%
Vitamin D 0µg 0.6µg 3%
Potassium 18mg 132mg 3%
Vitamin D 0IU 23IU 3%
Manganese 0.041mg 2%
Folate 1µg 8µg 2%
Carbs 0.7g 3.7g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.7g 3.7g N/A
Sugar 0g 2.26g N/A
Vitamin B1 0.01mg 0.015mg 0%
Vitamin B3 0.023mg 0.076mg 0%
Trans fat 14.89g 1.144g N/A
Tryptophan 0.232mg 0%
Threonine 0.772mg 0%
Isoleucine 0.938mg 0%
Leucine 1.716mg 0%
Lysine 1.516mg 0%
Methionine 0.475mg 0%
Phenylalanine 0.939mg 0%
Valine 1.187mg 0%
Histidine 0.546mg 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.006g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 21.522g 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more FatsFats +153.9%
Contains more ProteinProtein +11231.3%
Contains more CarbsCarbs +428.6%
Contains more WaterWater +139.8%
Contains more OtherOther +254.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -15.9%
Contains more Mono. FatMonounsaturated fat +372%
Contains more Poly. FatPolyunsaturated fat +1789.7%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.