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Cheese vs. Milk — In-Depth Nutrition Comparison

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Differences between cheese and milk

  • Milk contains less calcium, phosphorus, selenium, zinc, vitamin B12, vitamin A, and vitamin B2 than cheese.
  • Cheese's daily need coverage for saturated fat is 91% higher.
  • Milk contains 20 times less cholesterol than cheese. Cheese contains 99mg of cholesterol, while milk contains 5mg.
  • The amount of saturated fat in milk is lower.
  • Cheese has a lower glycemic index. The glycemic index of cheese is 0, while the glycemic index of milk is 31.

The food types used in this comparison are Cheese, cheddar and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Cheese vs Milk 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
8
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%
Milk
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +468%
Contains more IronIron +366.7%
Contains more CopperCopper +200%
Contains more ZincZinc +766.7%
Contains more PhosphorusPhosphorus +378.9%
Contains more ManganeseManganese +800%
Contains more SeleniumSelenium +763.6%
Contains more PotassiumPotassium +97.4%
Contains less SodiumSodium -93.3%

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
9
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%
Milk
Milk
2
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% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
Contains more Vitamin AVitamin A +469%
Contains more Vitamin EVitamin E +7000%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B2Vitamin B2 +131.4%
Contains more Vitamin B5Vitamin B5 +13.6%
Contains more Vitamin B6Vitamin B6 +78.4%
Contains more Vitamin B12Vitamin B12 +134%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +440%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B3Vitamin B3 +57.6%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Milk DV% diff.
Saturated fat 18.867g 0.633g 83%
Calcium 710mg 125mg 59%
Phosphorus 455mg 95mg 51%
Fats 33.31g 0.97g 50%
Selenium 28.5µg 3.3µg 46%
Protein 22.87g 3.37g 39%
Cholesterol 99mg 5mg 31%
Vitamin A 330µg 58µg 30%
Zinc 3.64mg 0.42mg 29%
Sodium 653mg 44mg 26%
Vitamin B12 1.1µg 0.47µg 26%
Monounsaturated fat 9.246g 0.277g 22%
Vitamin B2 0.428mg 0.185mg 19%
Calories 404kcal 42kcal 18%
Polyunsaturated fat 1.421g 0.035g 9%
Folate 27µg 5µg 6%
Vitamin E 0.71mg 0.01mg 5%
Magnesium 27mg 11mg 4%
Vitamin D* 24 IU 48 IU 3%
Vitamin D 0.6µg 1.2µg 3%
Potassium 76mg 150mg 2%
Copper 0.03mg 0.01mg 2%
Vitamin B6 0.066mg 0.037mg 2%
Vitamin K 2.4µg 0.1µg 2%
Carbs 3.09g 4.99g 1%
Iron 0.14mg 0.03mg 1%
Manganese 0.027mg 0.003mg 1%
Vitamin B1 0.029mg 0.02mg 1%
Vitamin B5 0.41mg 0.361mg 1%
Protein per 100 calories 5.7g 8g N/A
Calories per 10 g protein 177kcal 125kcal N/A
Weight per 100 calories 25g 238g N/A
Unsaturated / Saturated Fat ratio 0.57 0.49 N/A
Net carbs 3.09g 4.99g N/A
Sugar 0.48g 5.2g N/A
Vitamin B3 0.059mg 0.093mg 0%
Trans fat 0.917g N/A
Choline 16.5mg 17.7mg 0%
Tryptophan 0.547mg 0.043mg 0%
Threonine 1.044mg 0.143mg 0%
Isoleucine 1.206mg 0.174mg 0%
Leucine 1.939mg 0.319mg 0%
Lysine 1.025mg 0.282mg 0%
Methionine 0.547mg 0.088mg 0%
Phenylalanine 1.074mg 0.174mg 0%
Valine 1.404mg 0.22mg 0%
Histidine 0.547mg 0.101mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.004g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +578.6%
Contains more FatsFats +3334%
Contains more OtherOther +394.7%
Contains more CarbsCarbs +61.5%
Contains more WaterWater +142.9%

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
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +3237.9%
Contains more Poly. FatPolyunsaturated fat +3960%
Contains less Sat. FatSaturated fat -96.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
2
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
Milk
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more GalactoseGalactose +∞%
Contains more LactoseLactose +4233.3%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.