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Cheese vs. Butter — In-Depth Nutrition Comparison

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The main differences between cheese and butter

  • Cheese is richer in calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2, yet butter is richer in vitamin A.
  • Daily need coverage for saturated fat for butter is 158% higher.
  • Cheese contains 59 times more sodium than butter. Cheese contains 653mg of sodium, while butter contains 11mg.

Food types used in this article are Cheese, cheddar and Butter, without salt.

Infographic

Cheese vs Butter 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
9
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%
Butter
Butter
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Contains more MagnesiumMagnesium +1250%
Contains more CalciumCalcium +2858.3%
Contains more PotassiumPotassium +216.7%
Contains more IronIron +600%
Contains more CopperCopper +87.5%
Contains more ZincZinc +3944.4%
Contains more PhosphorusPhosphorus +1795.8%
Contains more ManganeseManganese +575%
Contains more SeleniumSelenium +2750%
Contains less SodiumSodium -98.3%

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.
Cheese
Cheese
8
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%
Butter
Butter
3
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% 0% 228% 46% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +480%
Contains more Vitamin B2Vitamin B2 +1158.8%
Contains more Vitamin B3Vitamin B3 +40.5%
Contains more Vitamin B5Vitamin B5 +272.7%
Contains more Vitamin B6Vitamin B6 +2100%
Contains more Vitamin B12Vitamin B12 +547.1%
Contains more FolateFolate +800%
Contains more Vitamin AVitamin A +107.3%
Contains more Vitamin EVitamin E +226.8%
Contains more Vitamin KVitamin K +191.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Butter DV% diff.
Saturated fat 18.867g 50.489g 144%
Fats 33.31g 81.11g 74%
Calcium 710mg 24mg 69%
Phosphorus 455mg 24mg 62%
Selenium 28.5µg 1µg 50%
Protein 22.87g 0.85g 44%
Cholesterol 99mg 215mg 39%
Vitamin A 330µg 684µg 39%
Vitamin B12 1.1µg 0.17µg 39%
Monounsaturated fat 9.246g 23.43g 35%
Zinc 3.64mg 0.09mg 32%
Vitamin B2 0.428mg 0.034mg 30%
Sodium 653mg 11mg 28%
Calories 404kcal 717kcal 16%
Vitamin E 0.71mg 2.32mg 11%
Polyunsaturated fat 1.421g 3.01g 11%
Magnesium 27mg 2mg 6%
Vitamin B5 0.41mg 0.11mg 6%
Folate 27µg 3µg 6%
Vitamin B6 0.066mg 0.003mg 5%
Vitamin K 2.4µg 7µg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Potassium 76mg 24mg 2%
Iron 0.14mg 0.02mg 2%
Copper 0.03mg 0.016mg 2%
Vitamin B1 0.029mg 0.005mg 2%
Carbs 3.09g 0.06g 1%
Manganese 0.027mg 0.004mg 1%
Protein per 100 calories 5.7g 0.12g N/A
Calories per 10 g protein 177kcal 8435kcal N/A
Weight per 100 calories 25g 14g N/A
Unsaturated / Saturated Fat ratio 0.57 0.52 N/A
Net carbs 3.09g 0.06g N/A
Sugar 0.48g 0.06g N/A
Vitamin B3 0.059mg 0.042mg 0%
Trans fat 0.917g N/A
Choline 16.5mg 18.8mg 0%
Tryptophan 0.547mg 0.012mg 0%
Threonine 1.044mg 0.038mg 0%
Isoleucine 1.206mg 0.051mg 0%
Leucine 1.939mg 0.083mg 0%
Lysine 1.025mg 0.067mg 0%
Methionine 0.547mg 0.021mg 0%
Phenylalanine 1.074mg 0.041mg 0%
Valine 1.404mg 0.057mg 0%
Histidine 0.547mg 0.023mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.315g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 2.166g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
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
Butter
Butter
1
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more ProteinProtein +2590.6%
Contains more CarbsCarbs +5050%
Contains more WaterWater +106.4%
Contains more OtherOther +9175%
Contains more FatsFats +143.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Butter
Butter
2
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Contains less Sat. FatSaturated fat -62.6%
Contains more Mono. FatMonounsaturated fat +153.4%
Contains more Poly. FatPolyunsaturated fat +111.8%

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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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.