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:
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 | ~ | ~ |
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.
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.
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.
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.
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.
Orange has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and orange does not contain significant amounts.
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.
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.
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.
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.
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.
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 | ~ |
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.
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.
Orange has 122% more potassium than cheddar cheese - orange has 169mg of potassium per 100 grams and cheddar cheese has 76mg of potassium.
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 |
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cheddar Cheese or Orange .
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 % |
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5% | calories | 5% |
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KCAL % | |
G % |
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5% | carbohydrates | 5% |
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G % | |
G % |
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5% | dietary fiber | 5% |
|
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% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
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UG % | |
MG % |
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5% | Vitamin C | 5% |
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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 % | |
MG % |
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5% | potassium | 5% |
|
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% |
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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% |
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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% |
|
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% |
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MG % | |
MG % |
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5% | chlorine | 5% |
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MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
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MG % | |
UG % |
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5% | fluoride | 5% |
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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% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
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MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||