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Milk vs. American cheese — In-Depth Nutrition Comparison

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A recap on differences between milk and American cheese

  • Milk has less calcium, phosphorus, vitamin B12, selenium, zinc, vitamin A, and iron.
  • American cheese covers your daily calcium needs 92% more than milk.
  • Milk has less cholesterol.

Food varieties used in this article are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Milk 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.
Milk
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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 more PotassiumPotassium +13.6%
Contains less SodiumSodium -97.4%
Contains more MagnesiumMagnesium +136.4%
Contains more CalciumCalcium +736%
Contains more IronIron +2000%
Contains more CopperCopper +360%
Contains more ZincZinc +492.9%
Contains more PhosphorusPhosphorus +574.7%
Contains more ManganeseManganese +1266.7%
Contains more SeleniumSelenium +512.1%

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.
Milk
Milk
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 0% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
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 DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B3Vitamin B3 +22.4%
Contains more Vitamin AVitamin A +331%
Contains more Vitamin EVitamin E +7900%
Contains more Vitamin B2Vitamin B2 +26.5%
Contains more Vitamin B5Vitamin B5 +11.6%
Contains more Vitamin B6Vitamin B6 +45.9%
Contains more Vitamin B12Vitamin B12 +219.1%
Contains more Vitamin KVitamin K +2500%
Contains more FolateFolate +60%
Contains more CholineCholine +104.5%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 CarbsCarbs +34.9%
Contains more WaterWater +127%
Contains more ProteinProtein +438%
Contains more FatsFats +3177.3%
Contains more OtherOther +802.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 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 -96.5%
Contains more Mono. FatMonounsaturated fat +2873.3%
Contains more Poly. FatPolyunsaturated fat +3574.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
Contains more LactoseLactose +141.9%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Milk American cheese DV% diff.
Calcium 125mg 1045mg 92%
Saturated fat 0.633g 18.057g 79%
Phosphorus 95mg 641mg 78%
Sodium 44mg 1671mg 71%
Fats 0.97g 31.79g 47%
Vitamin B12 0.47µg 1.5µg 43%
Cholesterol 5mg 100mg 32%
Selenium 3.3µg 20.2µg 31%
Protein 3.37g 18.13g 30%
Vitamin A 58µg 250µg 21%
Monounsaturated fat 0.277g 8.236g 20%
Zinc 0.42mg 2.49mg 19%
Calories 42kcal 371kcal 16%
Polyunsaturated fat 0.035g 1.286g 8%
Iron 0.03mg 0.63mg 8%
Vitamin E 0.01mg 0.8mg 5%
Copper 0.01mg 0.046mg 4%
Magnesium 11mg 26mg 4%
Vitamin B2 0.185mg 0.234mg 4%
Choline 17.7mg 36.2mg 3%
Vitamin D 1.2µg 0.6µg 3%
Vitamin D 48IU 23IU 3%
Manganese 0.003mg 0.041mg 2%
Vitamin K 0.1µg 2.6µg 2%
Potassium 150mg 132mg 1%
Vitamin B5 0.361mg 0.403mg 1%
Vitamin B6 0.037mg 0.054mg 1%
Folate 5µg 8µg 1%
Carbs 4.99g 3.7g 0%
Net carbs 4.99g 3.7g N/A
Sugar 5.2g 2.26g N/A
Vitamin B1 0.02mg 0.015mg 0%
Vitamin B3 0.093mg 0.076mg 0%
Trans fat 1.144g N/A
Tryptophan 0.043mg 0.232mg 0%
Threonine 0.143mg 0.772mg 0%
Isoleucine 0.174mg 0.938mg 0%
Leucine 0.319mg 1.716mg 0%
Lysine 0.282mg 1.516mg 0%
Methionine 0.088mg 0.475mg 0%
Phenylalanine 0.174mg 0.939mg 0%
Valine 0.22mg 1.187mg 0%
Histidine 0.101mg 0.546mg 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.004g 0.137g N/A
Omega-3 - DPA 0g 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 0.027g 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk American 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
15%
Milk
33%
American cheese
Minerals Daily Need Coverage Score
14%
Milk
106%
American cheese

Comparison summary

Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 1627mg)
Which food is lower in Saturated fat?
Milk
Milk is lower in Saturated fat (difference - 17.424g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $1.8)
Which food is lower in Sugar?
American cheese
American cheese is lower in Sugar (difference - 2.94g)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 4)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals
Which food is richer in vitamins?
American cheese
American 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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.