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  6. Nectarine vs. Cheese

Nectarine vs. Cheese — In-Depth Nutrition Comparison

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Significant differences between nectarine and cheese

  • The amount of calcium, phosphorus, selenium, vitamin B12, zinc, vitamin B2, and vitamin A in cheese is higher than in nectarine.
  • Cheese covers your daily saturated fat needs 94% more than nectarine.
  • Nectarine contains less saturated fat.
  • Nectarine has a higher glycemic index. The glycemic index of nectarine is 43, while the glycemic index of cheese is 0.

Specific food types used in this comparison are Nectarines, raw and Cheese, cheddar.

Infographic

Nectarine vs Cheese infographic
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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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Cheese
Cheese
5
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%
Contains more PotassiumPotassium +164.5%
Contains more IronIron +100%
Contains more CopperCopper +186.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +100%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +11733.3%
Contains more ZincZinc +2041.2%
Contains more PhosphorusPhosphorus +1650%
Contains more SeleniumSelenium +∞%

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 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 18% 0% 5.7% 15% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8%
Cheese
Cheese
7
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +17.2%
Contains more Vitamin B3Vitamin B3 +1806.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +1841.2%
Contains more Vitamin B2Vitamin B2 +1485.2%
Contains more Vitamin B5Vitamin B5 +121.6%
Contains more Vitamin B6Vitamin B6 +164%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +440%
~equal in Vitamin E ~0.71mg
~equal in Vitamin K ~2.4µg

All nutrients comparison - raw data values

Nutrient Nectarine Cheese DV% diff.
Saturated fat 0.025g 18.867g 86%
Calcium 6mg 710mg 70%
Phosphorus 26mg 455mg 61%
Selenium 0µg 28.5µg 52%
Fats 0.32g 33.31g 51%
Vitamin B12 0µg 1.1µg 46%
Protein 1.06g 22.87g 44%
Vitamin A 17µg 330µg 35%
Cholesterol 0mg 99mg 33%
Zinc 0.17mg 3.64mg 32%
Vitamin B2 0.027mg 0.428mg 31%
Sodium 0mg 653mg 28%
Monounsaturated fat 0.088g 9.246g 23%
Calories 44kcal 404kcal 18%
Polyunsaturated fat 0.113g 1.421g 9%
Fiber 1.7g 0g 7%
Vitamin B3 1.125mg 0.059mg 7%
Vitamin C 5.4mg 0mg 6%
Copper 0.086mg 0.03mg 6%
Folate 5µg 27µg 6%
Vitamin B5 0.185mg 0.41mg 5%
Magnesium 9mg 27mg 4%
Potassium 201mg 76mg 4%
Vitamin D* 0 IU 24 IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B6 0.025mg 0.066mg 3%
Carbs 10.55g 3.09g 2%
Iron 0.28mg 0.14mg 2%
Choline 6.2mg 16.5mg 2%
Fructose 1.37g 0g 2%
Manganese 0.054mg 0.027mg 1%
Protein per 100 calories 2.4g 5.7g N/A
Calories per 10 g protein 415kcal 177kcal N/A
Weight per 100 calories 227g 25g N/A
Unsaturated / Saturated Fat ratio 8 0.57 N/A
Net carbs 8.85g 3.09g N/A
Sugar 7.89g 0.48g N/A
Starch 0.07g 0%
Vitamin E 0.77mg 0.71mg 0%
Vitamin B1 0.034mg 0.029mg 0%
Vitamin K 2.2µg 2.4µg 0%
Trans fat 0g 0.917g N/A
Tryptophan 0.005mg 0.547mg 0%
Threonine 0.009mg 1.044mg 0%
Isoleucine 0.009mg 1.206mg 0%
Leucine 0.014mg 1.939mg 0%
Lysine 0.016mg 1.025mg 0%
Methionine 0.006mg 0.547mg 0%
Phenylalanine 0.021mg 1.074mg 0%
Valine 0.013mg 1.404mg 0%
Histidine 0.008mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
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
Contains more CarbsCarbs +241.4%
Contains more WaterWater +136.6%
Contains more ProteinProtein +2057.5%
Contains more FatsFats +10309.4%
Contains more OtherOther +672.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
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
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +10406.8%
Contains more Poly. FatPolyunsaturated fat +1157.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +503.8%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.