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Vegetable vs. American cheese — In-Depth Nutrition Comparison

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What are the differences between Vegetable and American cheese?

  • Vegetable is higher in Fiber, and Vitamin K, yet American cheese is higher in Calcium, Phosphorus, Vitamin B12, Selenium, and Zinc.
  • American cheese's daily need coverage for Calcium is 102% more.
  • The amount of Sodium in Vegetable is lower.

We used Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Cheese, pasteurized process, American, without added vitamin D types in this article.

Infographic

Vegetable 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.
Vegetable
Vegetable
5
:
5
American cheese
American cheese
Contains more Iron +30.2%
Contains more Potassium +28%
Contains less Sodium -97.9%
Contains more Copper +80.4%
Contains more Manganese +824.4%
Contains more Calcium +4080%
Contains more Magnesium +18.2%
Contains more Phosphorus +1156.9%
Contains more Zinc +408.2%
Contains more Selenium +6633.3%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
American cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 314% 24% 19% 275% 12% 218% 68% 16% 6% 111%
Contains more Iron +30.2%
Contains more Potassium +28%
Contains less Sodium -97.9%
Contains more Copper +80.4%
Contains more Manganese +824.4%
Contains more Calcium +4080%
Contains more Magnesium +18.2%
Contains more Phosphorus +1156.9%
Contains more Zinc +408.2%
Contains more Selenium +6633.3%

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.
Vegetable
Vegetable
7
:
5
American cheese
American cheese
Contains more Vitamin A +352.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +373.3%
Contains more Vitamin B3 +1019.7%
Contains more Vitamin B6 +37%
Contains more Folate +137.5%
Contains more Vitamin K +803.8%
Contains more Vitamin E +110.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +95%
Contains more Vitamin B5 +166.9%
Contains more Vitamin B12 +∞%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
American cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 16% 18% 0% 4% 54% 2% 25% 13% 6% 188% 7%
Contains more Vitamin A +352.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +373.3%
Contains more Vitamin B3 +1019.7%
Contains more Vitamin B6 +37%
Contains more Folate +137.5%
Contains more Vitamin K +803.8%
Contains more Vitamin E +110.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +95%
Contains more Vitamin B5 +166.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
2
:
3
American cheese
American cheese
Contains more Carbs +253.8%
Contains more Water +110.1%
Contains more Protein +533.9%
Contains more Fats +21093.3%
Contains more Other +910.4%
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
American cheese
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 Carbs +253.8%
Contains more Water +110.1%
Contains more Protein +533.9%
Contains more Fats +21093.3%
Contains more Other +910.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
1
:
2
American cheese
American cheese
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +82260%
Contains more Polyunsaturated fat +1686.1%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
American cheese
65% 30% 5%
Saturated Fat: 18.057 g
Monounsaturated Fat: 8.236 g
Polyunsaturated fat: 1.286 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +82260%
Contains more Polyunsaturated fat +1686.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable American cheese Opinion
Net carbs 8.69g 3.7g Vegetable
Protein 2.86g 18.13g American cheese
Fats 0.15g 31.79g American cheese
Carbs 13.09g 3.7g Vegetable
Calories 65kcal 371kcal American cheese
Sugar 3.12g 2.26g American cheese
Fiber 4.4g 0g Vegetable
Calcium 25mg 1045mg American cheese
Iron 0.82mg 0.63mg Vegetable
Magnesium 22mg 26mg American cheese
Phosphorus 51mg 641mg American cheese
Potassium 169mg 132mg Vegetable
Sodium 35mg 1671mg Vegetable
Zinc 0.49mg 2.49mg American cheese
Copper 0.083mg 0.046mg Vegetable
Manganese 0.379mg 0.041mg Vegetable
Selenium 0.3µg 20.2µg American cheese
Vitamin A 4277IU 945IU Vegetable
Vitamin A RAE 214µg 250µg American cheese
Vitamin E 0.38mg 0.8mg American cheese
Vitamin D 0IU 23IU American cheese
Vitamin D 0µg 0.6µg American cheese
Vitamin C 3.2mg 0mg Vegetable
Vitamin B1 0.071mg 0.015mg Vegetable
Vitamin B2 0.12mg 0.234mg American cheese
Vitamin B3 0.851mg 0.076mg Vegetable
Vitamin B5 0.151mg 0.403mg American cheese
Vitamin B6 0.074mg 0.054mg Vegetable
Folate 19µg 8µg Vegetable
Vitamin B12 0µg 1.5µg American cheese
Vitamin K 23.5µg 2.6µg Vegetable
Tryptophan 0.029mg 0.232mg American cheese
Threonine 0.115mg 0.772mg American cheese
Isoleucine 0.139mg 0.938mg American cheese
Leucine 0.19mg 1.716mg American cheese
Lysine 0.17mg 1.516mg American cheese
Methionine 0.034mg 0.475mg American cheese
Phenylalanine 0.12mg 0.939mg American cheese
Valine 0.149mg 1.187mg American cheese
Histidine 0.073mg 0.546mg American cheese
Cholesterol 0mg 100mg Vegetable
Trans Fat 0g 1.144g Vegetable
Saturated Fat 0.031g 18.057g Vegetable
Omega-3 - DHA 0g 0.006g American cheese
Omega-3 - EPA 0g 0.012g American cheese
Omega-3 - DPA 0g 0.021g American cheese
Monounsaturated Fat 0.01g 8.236g American cheese
Polyunsaturated fat 0.072g 1.286g American cheese
Omega-6 - Eicosadienoic acid 0.009g American cheese
Omega-6 - Linoleic acid 0.79g American cheese
Omega-6 - Gamma-linoleic acid 0.001g American cheese
Omega-3 - ALA 0.137g American cheese
Omega-3 - Eicosatrienoic acid 0.001g American cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.033g American cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable American cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Vegetable
32%
American cheese
Minerals Daily Need Coverage Score
19%
Vegetable
106%
American cheese

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 1636mg)
Which food is lower in Cholesterol?
Vegetable
Vegetable is lower in Cholesterol (difference - 100mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 18.026g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $1.9)
Which food is lower in Sugar?
American cheese
American cheese is lower in Sugar (difference - 0.86g)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 39)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.