Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and raisins:
Both raisins and cheddar cheese are high in calories. Cheddar cheese has 36% more calories than raisin - raisin has 296 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 raisins per calorie. Cheddar cheese has a macronutrient ratio of 23:3:74 and for raisins, 3:96:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Cheddar Cheese | Raisins | |
---|---|---|
Protein | 23% | 3% |
Carbohydrates | 3% | 96% |
Fat | 74% | 1% |
Alcohol | ~ | ~ |
Raisin is high in carbohydrates and cheddar cheese has 96% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
Raisin is an excellent source of dietary fiber and it has more dietary fiber than cheddar cheese - raisin has 6.8g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
Cheddar cheese and raisins contain similar amounts of sugar - cheddar cheese has 0.48g of sugar per 100 grams and raisin does not contain significant amounts.
Cheddar cheese is an excellent source of protein and it has 808% more protein than raisin - raisin has 2.5g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Cheddar cheese is high in saturated fat and raisin has 99% less saturated fat than cheddar cheese - raisin has 0.18g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
Raisin has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and raisin does not contain significant amounts.
Raisin has more Vitamin C than cheddar cheese - raisin has 5.4mg 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 more Vitamin A than raisin - cheddar cheese has 337ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Cheddar cheese has more Vitamin D than raisin - cheddar cheese has 24iu of Vitamin D per 100 grams and raisin does not contain significant amounts.
Cheddar cheese has more Vitamin E than raisin - cheddar cheese has 0.71mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Cheddar cheese and raisins contain similar amounts of Vitamin K - cheddar cheese has 2.4ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
Raisin has more thiamin, niacin and Vitamin B6, however, cheddar cheese contains more riboflavin, pantothenic acid, folate and Vitamin B12.
Cheddar Cheese | Raisins | |
---|---|---|
Thiamin | 0.029 MG | 0.112 MG |
Riboflavin | 0.428 MG | 0.182 MG |
Niacin | 0.059 MG | 1.114 MG |
Pantothenic acid | 0.41 MG | 0.045 MG |
Vitamin B6 | 0.066 MG | 0.188 MG |
Folate | 27 UG | 3 UG |
Vitamin B12 | 1.1 UG | ~ |
Cheddar cheese is an excellent source of calcium and it has 24 times more calcium than raisin - raisin has 28mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
Raisin is a great source of iron and it has 17 times more iron than cheddar cheese - raisin has 2.6mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
Raisin is an excellent source of potassium and it has 986% more potassium than cheddar cheese - raisin has 825mg of potassium per 100 grams and cheddar cheese has 76mg of potassium.
For omega-3 fatty acids, cheddar cheese has more alpha linoleic acid (ALA) and DPA than raisin per 100 grams.
Cheddar Cheese | Raisins | |
---|---|---|
alpha linoleic acid | 0.114 G | 0.037 G |
DHA | 0.001 G | ~ |
EPA | 0.01 G | ~ |
DPA | 0.017 G | ~ |
Total | 0.142 G | 0.037 G |
Comparing omega-6 fatty acids, cheddar cheese has more linoleic acid than raisin per 100 grams.
Cheddar Cheese | Raisins | |
---|---|---|
other omega 6 | 0.036 G | ~ |
linoleic acid | 1.171 G | 0.122 G |
Total | 1.207 G | 0.122 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 Raisins .
Note: The specific food items compared are: Cheddar Cheese (Cheese, cheddar) and Raisins (Raisins, seeded) .
Cheddar Cheese g
()
|
Daily Values (%) |
Raisins 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 % |
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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 % |
|
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 % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
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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 % |
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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% |
|
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% |
|
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% |
|
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% |
|
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 | |||