Cheddar Cheese vs. Orange Juice
Nutrition comparison of Cheddar Cheese and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and orange juice:
- Cheddar cheese has 16.5 times less sugar than orange juice.
- Cheddar cheese has 68% less carbohydrates than orange juice.
- Cheddar cheese has more beta-carotene than orange juice, however, orange juice contains more lutein + zeaxanthin than cheddar cheese.
- Cheddar cheese is an excellent source of Vitamin A, calcium and protein.
- Orange juice has more thiamin and niacin, however, cheddar cheese contains more riboflavin and Vitamin B12.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheddar cheese is high in calories and orange juice has 89% less calories than cheddar cheese - orange juice has 45 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to orange juice per calorie. Cheddar cheese has a macronutrient ratio of 23:3:74 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Orange Juice | |
|---|---|---|
| Protein | 23% | 6% |
| Carbohydrates | 3% | 90% |
| Fat | 74% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Cheddar cheese has 68% less carbohydrates than orange juice - orange juice has 10.4g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Orange juice has more dietary fiber than cheddar cheese - orange juice has 0.2g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Cheddar cheese has 16.5 times less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Cheddar cheese is an excellent source of protein and it has 31 times more protein than orange juice - orange juice has 0.7g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and orange juice has 100% less saturated fat than cheddar cheese - orange juice has 0.02g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Orange juice has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and orange juice does not contain significant amounts.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has more Vitamin C than cheddar cheese - orange juice has 50mg of Vitamin C per 100 grams and cheddar cheese does not contain significant amounts.
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has 32 times more Vitamin A than orange juice - orange juice has 10ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.
Vitamin D
Cheddar cheese has more Vitamin D than orange juice - cheddar cheese has 24iu of Vitamin D per 100 grams and orange juice does not contain significant amounts.
Vitamin E
Orange juice and cheddar cheese contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Orange juice and cheddar cheese contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.
The B Vitamins
Orange juice has more thiamin and niacin, however, cheddar cheese contains more riboflavin and Vitamin B12. Both cheddar cheese and orange juice contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Cheddar Cheese | Orange Juice | |
|---|---|---|
| Thiamin | 0.029 MG | 0.09 MG |
| Riboflavin | 0.428 MG | 0.03 MG |
| Niacin | 0.059 MG | 0.4 MG |
| Pantothenic acid | 0.41 MG | 0.19 MG |
| Vitamin B6 | 0.066 MG | 0.04 MG |
| Folate | 27 UG | 30 UG |
| Vitamin B12 | 1.1 UG | ~ |
Minerals
calcium
Cheddar cheese is an excellent source of calcium and it has 63 times more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Orange juice and cheddar cheese contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Orange juice has 163% more potassium than cheddar cheese - orange juice has 200mg of potassium per 100 grams and cheddar cheese has 76mg 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, cheddar cheese has more beta-carotene than orange juice per 100 grams, however, orange juice contains more lutein + zeaxanthin than cheddar cheese per 100 grams.
| Cheddar Cheese | Orange Juice | |
|---|---|---|
| beta-carotene | 85 UG | 33 UG |
| alpha-carotene | ~ | 6 UG |
| lutein + zeaxanthin | ~ | 115 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more alpha linoleic acid (ALA) and DPA than orange juice per 100 grams.
| Cheddar Cheese | Orange Juice | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.011 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, cheddar cheese has more linoleic acid than orange juice per 100 grams.
| Cheddar Cheese | Orange Juice | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.171 G | 0.029 G |
| Total | 1.207 G | 0.029 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.
Note: The specific food items compared are: Cheddar Cheese (Cheese, cheddar) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Cheddar Cheese g
()
|
Daily Values (%) |
Orange Juice g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 orange juice or cheddar cheese contain more calories in 100 grams?Cheddar cheese is high in calories and orange juice has 90% less calories than cheddar cheese - orange juice has 45 calories in 100g and cheddar cheese has 403 calories.
Does orange juice or cheddar cheese have more carbohydrates?
By weight, cheddar cheese has 70% fewer carbohydrates than orange juice - orange juice has 10.4g of carbs for 100g and cheddar cheese has 3.4g of carbohydrates.
Does orange juice or cheddar cheese contain more calcium?
Cheddar cheese is a rich source of calcium and it has 63 times more calcium than orange juice - orange juice has 11mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.