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Spread vs. Cheese — In-Depth Nutrition Comparison

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Important differences between spread and cheese

  • Spread has more vitamin B1; however, cheese has more calcium, phosphorus, selenium, zinc, vitamin A, and vitamin B2.
  • Cheese's daily need coverage for calcium is 70% more.
  • Spread has 6 times more vitamin B1 than cheese. Spread has 0.172mg of vitamin B1, while cheese has 0.029mg.
  • Cheese is lower in sodium.

The food varieties used in the comparison are Sandwich spread, pork, beef and Cheese, cheddar.

Infographic

Spread 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.
Spread
Spread
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Cheese
Cheese
6
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 +44.7%
Contains more IronIron +464.3%
Contains more CopperCopper +333.3%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +5816.7%
Contains more ZincZinc +256.9%
Contains more PhosphorusPhosphorus +671.2%
Contains less SodiumSodium -35.5%
Contains more SeleniumSelenium +193.8%
~equal in Manganese ~0.027mg

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.
Spread
Spread
5
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Cheese
Cheese
4
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 EVitamin E +145.1%
Contains more Vitamin B1Vitamin B1 +493.1%
Contains more Vitamin B3Vitamin B3 +2832.2%
Contains more Vitamin B6Vitamin B6 +81.8%
Contains more CholineCholine +277.6%
Contains more Vitamin AVitamin A +1169.2%
Contains more Vitamin B2Vitamin B2 +219.4%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +1250%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0.6µg
~equal in Vitamin B5 ~0.41mg
~equal in Vitamin B12 ~1.1µg

All nutrients comparison - raw data values

Nutrient Spread Cheese DV% diff.
Calcium 12mg 710mg 70%
Saturated fat 5.977g 18.867g 59%
Phosphorus 59mg 455mg 57%
Selenium 9.7µg 28.5µg 34%
Vitamin A 26µg 330µg 34%
Protein 7.66g 22.87g 30%
Fats 17.34g 33.31g 25%
Zinc 1.02mg 3.64mg 24%
Vitamin B2 0.134mg 0.428mg 23%
Cholesterol 38mg 99mg 20%
Sodium 1013mg 653mg 16%
Vitamin B1 0.172mg 0.029mg 12%
Copper 0.13mg 0.03mg 11%
Vitamin B3 1.73mg 0.059mg 10%
Polyunsaturated fat 2.565g 1.421g 8%
Choline 62.3mg 16.5mg 8%
Calories 235kcal 404kcal 8%
Iron 0.79mg 0.14mg 8%
Vitamin E 1.74mg 0.71mg 7%
Folate 2µg 27µg 6%
Magnesium 8mg 27mg 5%
Vitamin B6 0.12mg 0.066mg 4%
Monounsaturated fat 7.584g 9.246g 4%
Carbs 11.94g 3.09g 3%
Vitamin K 1.6µg 2.4µg 1%
Vitamin B12 1.12µg 1.1µg 1%
Fiber 0.2g 0g 1%
Potassium 110mg 76mg 1%
Net carbs 11.74g 3.09g N/A
Vitamin D 22IU 24IU 0%
Sugar 0g 0.48g N/A
Vitamin D 0.6µg 0.6µg 0%
Manganese 0.026mg 0.027mg 0%
Vitamin B5 0.43mg 0.41mg 0%
Trans fat 0.917g N/A
Tryptophan 0.082mg 0.547mg 0%
Threonine 0.334mg 1.044mg 0%
Isoleucine 0.334mg 1.206mg 0%
Leucine 0.6mg 1.939mg 0%
Lysine 0.663mg 1.025mg 0%
Methionine 0.196mg 0.547mg 0%
Phenylalanine 0.301mg 1.074mg 0%
Valine 0.356mg 1.404mg 0%
Histidine 0.279mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
Spread
2
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 +286.4%
Contains more WaterWater +62.8%
Contains more ProteinProtein +198.6%
Contains more FatsFats +92.1%
Contains more OtherOther +33.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Cheese
Cheese
1
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 -68.3%
Contains more Poly. FatPolyunsaturated fat +80.5%
Contains more Mono. FatMonounsaturated fat +21.9%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.