Cheese vs. Apple

Nutrition comparison of Cheese and Apple


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cheese versus apple (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Cheese source
Image of Apple source

Calories and Carbs

calories

Cheese is high in calories and apple has less calories than cheese - cheese has 384kcal of calories per 100 grams and apple has 52kcal of calories.

dietary fiber

Apple is a great source of dietary fiber and it has more dietary fiber than cheese - apple has 2.4g of dietary fiber per 100 grams and cheese does not contain significant amounts.

sugar

Cheese has less sugar than apple - apple has 10.4g of sugar per 100 grams and cheese does not contain significant amounts.

Protein

protein

Cheese is a excellent source of protein and it has more protein than apple - cheese has 23.5g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Cheese is high in saturated fat and apple has less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

Vitamins

Vitamin C

Apple has more Vitamin C than cheese - apple has 4.6mg of Vitamin C per 100 grams and cheese does not contain significant amounts.

Vitamin A

Cheese is a excellent source of Vitamin A and it has more Vitamin A than apple - cheese has 174ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.

Vitamin D

Cheese has more Vitamin D than apple - cheese has 21iu of Vitamin D per 100 grams and apple does not contain significant amounts.

Vitamin E

Cheese and apple contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.

The B Vitamins

Cheese has more riboflavin, pantothenic acid, folate and vitamin b12. Both cheese and apple contain significant amounts of thiamin, niacin and vitamin b6.

Cheese Apple
Thiamin 0.023 MG 0.017 MG
Riboflavin 0.318 MG 0.026 MG
Niacin 0.114 MG 0.091 MG
Pantothenic acid 0.249 MG 0.061 MG
Vitamin B6 0.061 MG 0.041 MG
Folate 13 UG 3 UG
Vitamin B12 1.23 UG ~

Minerals

calcium

Cheese is a excellent source of calcium and it has more calcium than apple - cheese has 659mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Cheese has more iron than apple - cheese has 0.59mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Cheese and apple contain similar amounts of potassium - cheese has 85mg of potassium per 100 grams and apple has 107mg 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, Cheese has more beta-carotene than apple per 100 grams, however, apple contains more lutein + zeaxanthin than cheese per 100 grams.

Cheese Apple
beta-carotene 56 UG 27 UG
lutein + zeaxanthin ~ 29 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than apple per 100 grams.

Cheese Apple
alpha linoleic acid 0.332 G 0.009 G
Total 0.332 G 0.009 G

omega 6s

Comparing omega-6 fatty acids, cheese has more linoleic acid than apple per 100 grams.

Cheese Apple
linoleic acid 0.532 G 0.043 G
Total 0.532 G 0.043 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: Cheese (Cheese, Mexican blend) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) .

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