Cheese vs. Apple
Nutrition comparison of Cheese and Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and apple:
- Apple is a great source of dietary fiber.
- Cheese has 105.2 times less carbohydrates than apple.
- Cheese has more beta-carotene than apple, however, apple contains more lutein + zeaxanthin than cheese.
- Cheese has more riboflavin, pantothenic acid, folate and Vitamin B12.
- Cheese is an excellent source of Vitamin A, calcium and protein.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and apple has 86% less calories than cheese - cheese has 384 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, cheese is much heavier in protein, much lighter in carbs and much heavier in fat compared to apple per calorie. Cheese has a macronutrient ratio of 25:0:75 and for apple, 2:96:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Apple | |
|---|---|---|
| Protein | 25% | 2% |
| Carbohydrates | ~ | 96% |
| Fat | 75% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has 105.2 times less carbohydrates than apple - cheese has 0.13g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Apple is a great source of dietary fiber and it has more dietary fiber than cheese - apple has 2.4g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than apple - apple has 10.4g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 89 times more protein than apple - cheese has 23.5g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Cheese is high in saturated fat and apple has 100% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
cholesterol
Apple has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and apple does not contain significant amounts.
Vitamins
Vitamin C
Apple has more Vitamin C than cheese - apple has 4.6mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has 57 times more Vitamin A than apple - cheese has 174ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than apple - cheese has 21iu of Vitamin D per 100 grams and apple does not contain significant amounts.
Vitamin E
Cheese and apple contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Cheese and apple contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Cheese has more riboflavin, pantothenic acid, folate and Vitamin B12. Both cheese and apple contain significant amounts of thiamin, niacin and Vitamin B6.
| Cheese | Apple | |
|---|---|---|
| Thiamin | 0.023 MG | 0.017 MG |
| Riboflavin | 0.318 MG | 0.026 MG |
| Niacin | 0.114 MG | 0.091 MG |
| Pantothenic acid | 0.249 MG | 0.061 MG |
| Vitamin B6 | 0.061 MG | 0.041 MG |
| Folate | 13 UG | 3 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Cheese is an excellent source of calcium and it has 108 times more calcium than apple - cheese has 659mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Cheese has 392% more iron than apple - cheese has 0.59mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Cheese and apple contain similar amounts of potassium - cheese has 85mg of potassium per 100 grams and apple has 107mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, cheese has more beta-carotene than apple per 100 grams, however, apple contains more lutein + zeaxanthin than cheese per 100 grams.
| Cheese | Apple | |
|---|---|---|
| beta-carotene | 56 UG | 27 UG |
| lutein + zeaxanthin | ~ | 29 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than apple per 100 grams.
| Cheese | Apple | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.009 G |
| Total | 0.332 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than apple per 100 grams.
| Cheese | Apple | |
|---|---|---|
| linoleic acid | 0.532 G | 0.043 G |
| Total | 0.532 G | 0.043 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cheese g
()
|
Daily Values (%) |
Apple g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cheese or apple contain more calories in 100 grams?Cheese is high in calories and apple has 90% less calories than cheese - cheese has 384 calories in 100g and apple has 52 calories.
Does cheese or apple have more carbohydrates?
By weight, cheese has 105.2 times fewer carbohydrates than apple - cheese has 0.13g of carbs for 100g and apple has 13.8g of carbohydrates.
Does cheese or apple contain more calcium?
Cheese is a rich source of calcium and it has 108 times more calcium than apple - cheese has 659mg of calcium in 100 grams and apple has 6mg of calcium.