Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
vanilla pudding mix
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and vanilla pudding mix:
Both vanilla pudding mix and cheese are high in calories. Vanilla pudding mix is very similar to vanilla pudding mix for calories - vanilla pudding mix has 377 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is much heavier in protein, much lighter in carbs and much heavier in fat compared to vanilla pudding mix per calorie. Cheese has a macronutrient ratio of 25:0:75 and for vanilla pudding mix, 0:99:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Vanilla Pudding Mix | |
|---|---|---|
| Protein | 25% | ~ |
| Carbohydrates | ~ | 99% |
| Fat | 75% | 1% |
| Alcohol | ~ | ~ |
Vanilla pudding mix is high in carbohydrates and cheese has 100% less carbohydrates than vanilla pudding mix - vanilla pudding mix has 92.9g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
Vanilla pudding mix is high in sugar and cheese has less sugar than vanilla pudding mix - vanilla pudding mix has 92.9g of sugar per 100 grams and cheese does not contain significant amounts.
Cheese is an excellent source of protein and it has more protein than vanilla pudding mix - cheese has 23.5g of protein per 100 grams and vanilla pudding mix does not contain significant amounts.
Cheese is high in saturated fat and vanilla pudding mix has 97% less saturated fat than cheese - vanilla pudding mix has 0.43g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
Vanilla pudding mix has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and vanilla pudding mix does not contain significant amounts.
Cheese is an excellent source of Vitamin A and it has 173 times more Vitamin A than vanilla pudding mix - vanilla pudding mix has 1ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Cheese has more Vitamin D than vanilla pudding mix - cheese has 21iu of Vitamin D per 100 grams and vanilla pudding mix does not contain significant amounts.
Vanilla pudding mix and cheese contain similar amounts of Vitamin E - vanilla pudding mix has 0.02mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vanilla pudding mix and cheese contain similar amounts of Vitamin K - vanilla pudding mix has 0.1ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
Cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Cheese | Vanilla Pudding Mix | |
|---|---|---|
| Thiamin | 0.023 MG | 0.002 MG |
| Riboflavin | 0.318 MG | 0.028 MG |
| Niacin | 0.114 MG | 0.006 MG |
| Pantothenic acid | 0.249 MG | 0.026 MG |
| Vitamin B6 | 0.061 MG | 0.002 MG |
| Folate | 13 UG | ~ |
| Vitamin B12 | 1.23 UG | 0.02 UG |
Cheese is an excellent source of calcium and it has 53 times more calcium than vanilla pudding mix - vanilla pudding mix has 12mg of calcium per 100 grams and cheese has 659mg of calcium.
Cheese has 58 times more iron than vanilla pudding mix - vanilla pudding mix has 0.01mg of iron per 100 grams and cheese has 0.59mg of iron.
Cheese has 608% more potassium than vanilla pudding mix - vanilla pudding mix has 12mg of potassium per 100 grams and cheese has 85mg of potassium.
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than vanilla pudding mix per 100 grams.
| Cheese | Vanilla Pudding Mix | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.001 G |
| Total | 0.332 G | 0.001 G |
Comparing omega-6 fatty acids, cheese has more linoleic acid than vanilla pudding mix per 100 grams.
| Cheese | Vanilla Pudding Mix | |
|---|---|---|
| linoleic acid | 0.532 G | 0.009 G |
| Total | 0.532 G | 0.009 G |
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: Cheese (Cheese, Mexican blend) and Vanilla Pudding Mix (Puddings, vanilla, dry mix, instant) .
Cheese g
()
|
Daily Values (%) |
Vanilla Pudding Mix 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 | |||