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Milk vs. Cheese — In-Depth Nutrition Comparison

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Differences between milk and cheese

  • Milk contains less calcium, phosphorus, selenium, zinc, vitamin B12, vitamin A, and vitamin B2 than cheese.
  • Cheese's daily need coverage for saturated fat is 91% higher.
  • The amount of sodium in milk is lower.
  • Cheese has a lower glycemic index. The glycemic index of cheese is 0, while the glycemic index of milk is 31.

The food types used in this comparison are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Cheese, cheddar.

Infographic

Milk 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.
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%
Cheese
Cheese
8
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 PotassiumPotassium +97.4%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +468%
Contains more IronIron +366.7%
Contains more CopperCopper +200%
Contains more ZincZinc +766.7%
Contains more PhosphorusPhosphorus +378.9%
Contains more ManganeseManganese +800%
Contains more SeleniumSelenium +763.6%

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
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
Cheese
Cheese
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B3Vitamin B3 +57.6%
Contains more Vitamin AVitamin A +469%
Contains more Vitamin EVitamin E +7000%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B2Vitamin B2 +131.4%
Contains more Vitamin B5Vitamin B5 +13.6%
Contains more Vitamin B6Vitamin B6 +78.4%
Contains more Vitamin B12Vitamin B12 +134%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +440%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Milk Cheese DV% diff.
Saturated fat 0.633g 18.867g 83%
Calcium 125mg 710mg 59%
Phosphorus 95mg 455mg 51%
Fats 0.97g 33.31g 50%
Selenium 3.3µg 28.5µg 46%
Protein 3.37g 22.87g 39%
Cholesterol 5mg 99mg 31%
Vitamin A 58µg 330µg 30%
Zinc 0.42mg 3.64mg 29%
Sodium 44mg 653mg 26%
Vitamin B12 0.47µg 1.1µg 26%
Monounsaturated fat 0.277g 9.246g 22%
Vitamin B2 0.185mg 0.428mg 19%
Calories 42kcal 404kcal 18%
Polyunsaturated fat 0.035g 1.421g 9%
Folate 5µg 27µg 6%
Vitamin E 0.01mg 0.71mg 5%
Magnesium 11mg 27mg 4%
Vitamin D* 48 IU 24 IU 3%
Vitamin D 1.2µg 0.6µg 3%
Potassium 150mg 76mg 2%
Copper 0.01mg 0.03mg 2%
Vitamin B6 0.037mg 0.066mg 2%
Vitamin K 0.1µg 2.4µg 2%
Carbs 4.99g 3.09g 1%
Iron 0.03mg 0.14mg 1%
Manganese 0.003mg 0.027mg 1%
Vitamin B1 0.02mg 0.029mg 1%
Vitamin B5 0.361mg 0.41mg 1%
Protein per 100 calories 8g 5.7g N/A
Calories per 10 g protein 125kcal 177kcal N/A
Weight per 100 calories 238g 25g N/A
Unsaturated / Saturated Fat ratio 0.49 0.57 N/A
Net carbs 4.99g 3.09g N/A
Sugar 5.2g 0.48g N/A
Vitamin B3 0.093mg 0.059mg 0%
Trans fat 0.917g N/A
Choline 17.7mg 16.5mg 0%
Tryptophan 0.043mg 0.547mg 0%
Threonine 0.143mg 1.044mg 0%
Isoleucine 0.174mg 1.206mg 0%
Leucine 0.319mg 1.939mg 0%
Lysine 0.282mg 1.025mg 0%
Methionine 0.088mg 0.547mg 0%
Phenylalanine 0.174mg 1.074mg 0%
Valine 0.22mg 1.404mg 0%
Histidine 0.101mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.004g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.027g N/A

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
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 +61.5%
Contains more WaterWater +142.9%
Contains more ProteinProtein +578.6%
Contains more FatsFats +3334%
Contains more OtherOther +394.7%

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
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 -96.6%
Contains more Mono. FatMonounsaturated fat +3237.9%
Contains more Poly. FatPolyunsaturated fat +3960%

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
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 LactoseLactose +4233.3%
Contains more GlucoseGlucose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.