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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, Vitamin A, Zinc, 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% 12% 0.2% 36% 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% 57% 16% 18% 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 +382.1%
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 Opinion
Calories 42kcal 371kcal American cheese
Protein 3.37g 18.13g American cheese
Fats 0.97g 31.79g American cheese
Net carbs 4.99g 3.7g Milk
Carbs 4.99g 3.7g Milk
Cholesterol 5mg 100mg Milk
Vitamin D 48IU 23IU Milk
Magnesium 11mg 26mg American cheese
Calcium 125mg 1045mg American cheese
Potassium 150mg 132mg Milk
Iron 0.03mg 0.63mg American cheese
Sugar 5.2g 2.26g American cheese
Copper 0.01mg 0.046mg American cheese
Zinc 0.42mg 2.49mg American cheese
Phosphorus 95mg 641mg American cheese
Sodium 44mg 1671mg Milk
Vitamin A 196IU 945IU American cheese
Vitamin A 58µg 250µg American cheese
Vitamin E 0.01mg 0.8mg American cheese
Vitamin D 1.2µg 0.6µg Milk
Manganese 0.003mg 0.041mg American cheese
Selenium 3.3µg 20.2µg American cheese
Vitamin B1 0.02mg 0.015mg Milk
Vitamin B2 0.185mg 0.234mg American cheese
Vitamin B3 0.093mg 0.076mg Milk
Vitamin B5 0.361mg 0.403mg American cheese
Vitamin B6 0.037mg 0.054mg American cheese
Vitamin B12 0.47µg 1.5µg American cheese
Vitamin K 0.1µg 2.6µg American cheese
Folate 5µg 8µg American cheese
Trans Fat 1.144g Milk
Choline 17.7mg 36.2mg American cheese
Saturated Fat 0.633g 18.057g Milk
Monounsaturated Fat 0.277g 8.236g American cheese
Polyunsaturated fat 0.035g 1.286g American cheese
Tryptophan 0.043mg 0.232mg American cheese
Threonine 0.143mg 0.772mg American cheese
Isoleucine 0.174mg 0.938mg American cheese
Leucine 0.319mg 1.716mg American cheese
Lysine 0.282mg 1.516mg American cheese
Methionine 0.088mg 0.475mg American cheese
Phenylalanine 0.174mg 0.939mg American cheese
Valine 0.22mg 1.187mg American cheese
Histidine 0.101mg 0.546mg American cheese
Omega-3 - EPA 0g 0.012g American cheese
Omega-3 - DHA 0g 0.006g American cheese
Omega-3 - ALA 0.004g 0.137g American cheese
Omega-3 - DPA 0g 0.021g American cheese
Omega-3 - Eicosatrienoic acid 0.001g American cheese
Omega-6 - Gamma-linoleic acid 0.001g American cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.033g American cheese
Omega-6 - Eicosadienoic acid 0.009g American cheese
Omega-6 - Linoleic acid 0.027g 0.79g American cheese

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
31%
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.