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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 vitamin A and fiber, 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.
  • The glycemic index of American cheese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 +28%
Contains more IronIron +30.2%
Contains more CopperCopper +80.4%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +824.4%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +4080%
Contains more ZincZinc +408.2%
Contains more PhosphorusPhosphorus +1156.9%
Contains more SeleniumSelenium +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.
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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +373.3%
Contains more Vitamin B3Vitamin B3 +1019.7%
Contains more Vitamin B6Vitamin B6 +37%
Contains more Vitamin KVitamin K +803.8%
Contains more FolateFolate +137.5%
Contains more Vitamin AVitamin A +16.8%
Contains more Vitamin EVitamin E +110.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +95%
Contains more Vitamin B5Vitamin B5 +166.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +50.2%

All nutrients comparison - raw data values

Nutrient Vegetable American cheese DV% diff.
Calcium 25mg 1045mg 102%
Phosphorus 51mg 641mg 84%
Saturated fat 0.031g 18.057g 82%
Sodium 35mg 1671mg 71%
Vitamin B12 0µg 1.5µg 63%
Fats 0.15g 31.79g 49%
Selenium 0.3µg 20.2µg 36%
Cholesterol 0mg 100mg 33%
Protein 2.86g 18.13g 31%
Monounsaturated fat 0.01g 8.236g 21%
Zinc 0.49mg 2.49mg 18%
Fiber 4.4g 0g 18%
Vitamin K 23.5µg 2.6µg 17%
Manganese 0.379mg 0.041mg 15%
Calories 65kcal 371kcal 15%
Vitamin B2 0.12mg 0.234mg 9%
Polyunsaturated fat 0.072g 1.286g 8%
Vitamin B1 0.071mg 0.015mg 5%
Vitamin B3 0.851mg 0.076mg 5%
Vitamin B5 0.151mg 0.403mg 5%
Vitamin A 214µg 250µg 4%
Vitamin C 3.2mg 0mg 4%
Copper 0.083mg 0.046mg 4%
Folate 19µg 8µg 3%
Vitamin D 0IU 23IU 3%
Vitamin E 0.38mg 0.8mg 3%
Vitamin D 0µg 0.6µg 3%
Carbs 13.09g 3.7g 3%
Choline 24.1mg 36.2mg 2%
Vitamin B6 0.074mg 0.054mg 2%
Iron 0.82mg 0.63mg 2%
Potassium 169mg 132mg 1%
Magnesium 22mg 26mg 1%
Net carbs 8.69g 3.7g N/A
Sugar 3.12g 2.26g N/A
Trans fat 0g 1.144g N/A
Tryptophan 0.029mg 0.232mg 0%
Threonine 0.115mg 0.772mg 0%
Isoleucine 0.139mg 0.938mg 0%
Leucine 0.19mg 1.716mg 0%
Lysine 0.17mg 1.516mg 0%
Methionine 0.034mg 0.475mg 0%
Phenylalanine 0.12mg 0.939mg 0%
Valine 0.149mg 1.187mg 0%
Histidine 0.073mg 0.546mg 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 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 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +253.8%
Contains more WaterWater +110.1%
Contains more ProteinProtein +533.9%
Contains more FatsFats +21093.3%
Contains more OtherOther +910.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 -99.8%
Contains more Mono. FatMonounsaturated fat +82260%
Contains more Poly. FatPolyunsaturated fat +1686.1%

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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. 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.