Cheese vs. Orange
Nutrition comparison of Cheese and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and orange:
- Both orange and cheese are high in calcium.
- Cheese has 87.7 times less carbohydrates than orange.
- Cheese is an excellent source of Vitamin A and protein.
- Orange has more thiamin and niacin, however, 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: Cheese (Cheese, Mexican blend) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and orange has 88% less calories than cheese - orange has 46 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to orange per calorie. Cheese has a macronutrient ratio of 25:0:75 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Orange | |
|---|---|---|
| Protein | 25% | 6% |
| Carbohydrates | ~ | 91% |
| Fat | 75% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has 87.7 times less carbohydrates than orange - orange has 11.5g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Orange is a great source of dietary fiber and it has more dietary fiber than cheese - orange has 2.4g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than orange - orange has 9.1g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 32 times more protein than orange - orange has 0.7g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and orange has 100% less saturated fat than cheese - orange has 0.03g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Orange has less cholesterol than cheese - cheese has 95mg 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 cheese - orange has 45mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has 14 times more Vitamin A than orange - orange has 11ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than orange - cheese has 21iu of Vitamin D per 100 grams and orange does not contain significant amounts.
Vitamin E
Orange and cheese contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Cheese and orange contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin and niacin, however, cheese contains more riboflavin and Vitamin B12. Both cheese and orange contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Cheese | Orange | |
|---|---|---|
| Thiamin | 0.023 MG | 0.1 MG |
| Riboflavin | 0.318 MG | 0.04 MG |
| Niacin | 0.114 MG | 0.4 MG |
| Pantothenic acid | 0.249 MG | 0.25 MG |
| Vitamin B6 | 0.061 MG | 0.051 MG |
| Folate | 13 UG | 17 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Both orange and cheese are high in calcium. Cheese has 14 times more calcium than orange - orange has 43mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Cheese has 556% more iron than orange - orange has 0.09mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Orange has 99% more potassium than cheese - orange has 169mg of potassium per 100 grams and cheese has 85mg 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 cheese and orange contain significant amounts of beta-carotene.
| Cheese | Orange | |
|---|---|---|
| beta-carotene | 56 UG | 71 UG |
| alpha-carotene | ~ | 11 UG |
| lutein + zeaxanthin | ~ | 129 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than orange per 100 grams.
| Cheese | Orange | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.011 G |
| Total | 0.332 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than orange per 100 grams.
| Cheese | Orange | |
|---|---|---|
| linoleic acid | 0.532 G | 0.031 G |
| Total | 0.532 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.
Cheese g
()
|
Daily Values (%) |
Orange 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 | |||
FAQ
Does orange or cheese contain more calories in 100 grams?Cheese is high in calories and orange has 90% less calories than cheese - orange has 46 calories in 100g and cheese has 384 calories.
Does orange or cheese have more carbohydrates?
By weight, cheese has 87.7 times fewer carbohydrates than orange - orange has 11.5g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does orange or cheese contain more calcium?
Both orange and cheese are high in calcium. Cheese has 14 times more calcium than orange - orange has 43mg of calcium in 100 grams and cheese has 659mg of calcium.