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  6. Cheese vs. American cheese

Cheese vs. American cheese — In-Depth Nutrition Comparison

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Important differences between cheese and American cheese

  • Cheese has more selenium, vitamin B2, zinc, and vitamin A; however, American cheese has more calcium, phosphorus, vitamin B12, and iron.
  • American cheese's daily need coverage for sodium is 44% more.
  • Cheese has 3 times more folate than American cheese. Cheese has 27µg of folate, while American cheese has 8µg.
  • Cheese is lower in sodium.
  • American cheese has a higher glycemic index than cheese.

The food varieties used in the comparison are Cheese, cheddar and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Cheese 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.
Cheese
Cheese
3
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%
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 ZincZinc +46.2%
Contains less SodiumSodium -60.9%
Contains more SeleniumSelenium +41.1%
Contains more CalciumCalcium +47.2%
Contains more PotassiumPotassium +73.7%
Contains more IronIron +350%
Contains more CopperCopper +53.3%
Contains more PhosphorusPhosphorus +40.9%
Contains more ManganeseManganese +51.9%
~equal in Magnesium ~26mg

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.
Cheese
Cheese
5
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%
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% 83% 16% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6%
Contains more Vitamin AVitamin A +32%
Contains more Vitamin B1Vitamin B1 +93.3%
Contains more Vitamin B2Vitamin B2 +82.9%
Contains more Vitamin B6Vitamin B6 +22.2%
Contains more FolateFolate +237.5%
Contains more Vitamin EVitamin E +12.7%
Contains more Vitamin B3Vitamin B3 +28.8%
Contains more Vitamin B12Vitamin B12 +36.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0.6µg
~equal in Vitamin B5 ~0.403mg
~equal in Vitamin K ~2.6µg

All nutrients comparison - raw data values

Nutrient Cheese American cheese DV% diff.
Sodium 653mg 1671mg 44%
Calcium 710mg 1045mg 34%
Phosphorus 455mg 641mg 27%
Vitamin B12 1.1µg 1.5µg 17%
Selenium 28.5µg 20.2µg 15%
Vitamin B2 0.428mg 0.234mg 15%
Zinc 3.64mg 2.49mg 10%
Protein 22.87g 18.13g 9%
Vitamin A 330µg 250µg 9%
Iron 0.14mg 0.63mg 6%
Folate 27µg 8µg 5%
Choline 16.5mg 36.2mg 4%
Saturated fat 18.867g 18.057g 4%
Monounsaturated fat 9.246g 8.236g 3%
Calories 404kcal 371kcal 2%
Fats 33.31g 31.79g 2%
Potassium 76mg 132mg 2%
Copper 0.03mg 0.046mg 2%
Vitamin E 0.71mg 0.8mg 1%
Manganese 0.027mg 0.041mg 1%
Vitamin B1 0.029mg 0.015mg 1%
Vitamin B6 0.066mg 0.054mg 1%
Polyunsaturated fat 1.421g 1.286g 1%
Protein per 100 calories 5.7g 4.9g N/A
Calories per 10 g protein 177kcal 205kcal N/A
Weight per 100 calories 25g 27g N/A
Unsaturated / Saturated Fat ratio 0.57 0.53 N/A
Net carbs 3.09g 3.7g N/A
Carbs 3.09g 3.7g 0%
Cholesterol 99mg 100mg 0%
Vitamin D* 24 IU 23 IU 0%
Vitamin D 0.6µg 0.6µg 0%
Magnesium 27mg 26mg 0%
Sugar 0.48g 2.26g N/A
Vitamin B3 0.059mg 0.076mg 0%
Vitamin B5 0.41mg 0.403mg 0%
Vitamin K 2.4µg 2.6µg 0%
Trans fat 0.917g 1.144g N/A
Tryptophan 0.547mg 0.232mg 0%
Threonine 1.044mg 0.772mg 0%
Isoleucine 1.206mg 0.938mg 0%
Leucine 1.939mg 1.716mg 0%
Lysine 1.025mg 1.516mg 0%
Methionine 0.547mg 0.475mg 0%
Phenylalanine 1.074mg 0.939mg 0%
Valine 1.404mg 1.187mg 0%
Histidine 0.547mg 0.546mg 0%
Omega-3 - EPA 0.01g 0.012g N/A
Omega-3 - DHA 0.001g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.017g 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 0.007g 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
2
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
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 ProteinProtein +26.1%
Contains more CarbsCarbs +19.7%
Contains more OtherOther +82.5%
~equal in Fats ~31.79g
~equal in Water ~39.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 more Mono. FatMonounsaturated fat +12.3%
~equal in Saturated fat ~18.057g
~equal in Polyunsaturated fat ~1.286g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
1
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
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 GlucoseGlucose +∞%
Contains more LactoseLactose +1691.7%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0.11g

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.