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  6. Marshmallow vs. Cheese

Marshmallow vs. Cheese — In-Depth Nutrition Comparison

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A recap on differences between marshmallow and cheese

  • Cheese is higher than marshmallow in calcium, phosphorus, selenium, vitamin B12, vitamin B2, zinc, and vitamin A.
  • Cheese covers your daily saturated fat needs 94% more than marshmallow.
  • The glycemic index of cheese is lower.

Food varieties used in this article are Candies, marshmallows and Cheese, cheddar.

Infographic

Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Cheese
Cheese
7
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 IronIron +64.3%
Contains more CopperCopper +223.3%
Contains less SodiumSodium -87.7%
Contains more MagnesiumMagnesium +1250%
Contains more CalciumCalcium +23566.7%
Contains more PotassiumPotassium +1420%
Contains more ZincZinc +9000%
Contains more PhosphorusPhosphorus +5587.5%
Contains more ManganeseManganese +237.5%
Contains more SeleniumSelenium +1576.5%

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% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
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 B3Vitamin B3 +32.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +2800%
Contains more Vitamin B2Vitamin B2 +42700%
Contains more Vitamin B5Vitamin B5 +8100%
Contains more Vitamin B6Vitamin B6 +2100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2600%
Contains more CholineCholine +16400%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Cheese
Cheese
4
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 +2531.1%
Contains more ProteinProtein +1170.6%
Contains more FatsFats +16555%
Contains more WaterWater +125.7%
Contains more OtherOther +1136.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 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 -99.7%
Contains more Mono. FatMonounsaturated fat +11457.5%
Contains more Poly. FatPolyunsaturated fat +2923.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marshmallow Cheese DV% diff.
Saturated fat 0.056g 18.867g 86%
Calcium 3mg 710mg 71%
Phosphorus 8mg 455mg 64%
Fats 0.2g 33.31g 51%
Selenium 1.7µg 28.5µg 49%
Vitamin B12 0µg 1.1µg 46%
Protein 1.8g 22.87g 42%
Vitamin A 0µg 330µg 37%
Zinc 0.04mg 3.64mg 33%
Cholesterol 0mg 99mg 33%
Vitamin B2 0.001mg 0.428mg 33%
Carbs 81.3g 3.09g 26%
Sodium 80mg 653mg 25%
Monounsaturated fat 0.08g 9.246g 23%
Polyunsaturated fat 0.047g 1.421g 9%
Vitamin B5 0.005mg 0.41mg 8%
Copper 0.097mg 0.03mg 7%
Folate 1µg 27µg 7%
Magnesium 2mg 27mg 6%
Vitamin E 0mg 0.71mg 5%
Vitamin B6 0.003mg 0.066mg 5%
Calories 318kcal 404kcal 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 24IU 3%
Choline 0.1mg 16.5mg 3%
Potassium 5mg 76mg 2%
Vitamin B1 0.001mg 0.029mg 2%
Vitamin K 0µg 2.4µg 2%
Manganese 0.008mg 0.027mg 1%
Iron 0.23mg 0.14mg 1%
Net carbs 81.2g 3.09g N/A
Sugar 57.56g 0.48g N/A
Fiber 0.1g 0g 0%
Vitamin B3 0.078mg 0.059mg 0%
Trans fat 0.917g N/A
Tryptophan 0mg 0.547mg 0%
Threonine 0.035mg 1.044mg 0%
Isoleucine 0.028mg 1.206mg 0%
Leucine 0.066mg 1.939mg 0%
Lysine 0.077mg 1.025mg 0%
Methionine 0.015mg 0.547mg 0%
Phenylalanine 0.042mg 1.074mg 0%
Valine 0.05mg 1.404mg 0%
Histidine 0.017mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marshmallow Cheese
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
0%
Marshmallow
35%
Cheese
Minerals Daily Need Coverage Score
7%
Marshmallow
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Marshmallow
Marshmallow is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Marshmallow
Marshmallow contains less Sodium (difference - 573mg)
Which food is lower in Saturated fat?
Marshmallow
Marshmallow is lower in Saturated fat (difference - 18.811g)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 57.08g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 62)
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $0.5)
Which food is richer in minerals?
Cheese
Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins

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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.