Cheddar Cheese vs. Orange
Nutrition comparison of Cheddar Cheese and Orange
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
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and orange:
- Both orange and cheddar cheese are high in calcium.
- Cheddar cheese has 18 times less sugar than orange.
- Cheddar cheese has 71% less carbohydrates than orange.
- Cheddar cheese is an excellent source of Vitamin A and protein.
- Orange has more thiamin and niacin, however, cheddar cheese contains more riboflavin and Vitamin B12.
- Orange is a great source of dietary fiber.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheddar cheese is high in calories and orange has 89% less calories than cheddar cheese - orange has 46 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 per calorie. Cheddar cheese has a macronutrient ratio of 23:3:74 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Orange | |
|---|---|---|
| Protein | 23% | 6% |
| Carbohydrates | 3% | 91% |
| Fat | 74% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Cheddar cheese has 71% less carbohydrates than orange - orange has 11.5g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Orange is a great source of dietary fiber and it has more dietary fiber than cheddar cheese - orange has 2.4g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Cheddar cheese has 18 times less sugar than orange - orange has 9.1g 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 - orange 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 has 100% less saturated fat than cheddar cheese - orange has 0.03g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Orange has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and orange does not contain significant amounts.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has more Vitamin C than cheddar cheese - orange has 45mg 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 29 times more Vitamin A than orange - orange has 11ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.
Vitamin D
Cheddar cheese has more Vitamin D than orange - cheddar cheese has 24iu of Vitamin D per 100 grams and orange does not contain significant amounts.
Vitamin E
Orange and cheddar cheese contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Cheddar cheese and orange contain similar amounts of Vitamin K - cheddar cheese has 2.4ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin and niacin, however, cheddar cheese contains more riboflavin and Vitamin B12. Both cheddar cheese and orange contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Cheddar Cheese | Orange | |
|---|---|---|
| Thiamin | 0.029 MG | 0.1 MG |
| Riboflavin | 0.428 MG | 0.04 MG |
| Niacin | 0.059 MG | 0.4 MG |
| Pantothenic acid | 0.41 MG | 0.25 MG |
| Vitamin B6 | 0.066 MG | 0.051 MG |
| Folate | 27 UG | 17 UG |
| Vitamin B12 | 1.1 UG | ~ |
Minerals
calcium
Both orange and cheddar cheese are high in calcium. Cheddar cheese has 15 times more calcium than orange - orange has 43mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Orange and cheddar cheese contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Orange has 122% more potassium than cheddar cheese - orange has 169mg 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, both cheddar cheese and orange contain significant amounts of beta-carotene.
| Cheddar Cheese | Orange | |
|---|---|---|
| beta-carotene | 85 UG | 71 UG |
| alpha-carotene | ~ | 11 UG |
| lutein + zeaxanthin | ~ | 129 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 per 100 grams.
| Cheddar Cheese | Orange | |
|---|---|---|
| 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 per 100 grams.
| Cheddar Cheese | Orange | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.171 G | 0.031 G |
| Total | 1.207 G | 0.031 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 (Oranges, raw, Florida) .
Cheddar Cheese g
()
|
Daily Values (%) |
Orange g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 or cheddar cheese contain more calories in 100 grams?Cheddar cheese is high in calories and orange has 90% less calories than cheddar cheese - orange has 46 calories in 100g and cheddar cheese has 403 calories.
Does orange or cheddar cheese have more carbohydrates?
By weight, cheddar cheese has 70% fewer carbohydrates than orange - orange has 11.5g of carbs for 100g and cheddar cheese has 3.4g of carbohydrates.
Does orange or cheddar cheese contain more calcium?
Both orange and cheddar cheese are high in calcium. Cheddar cheese has 15 times more calcium than orange - orange has 43mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.