How many calories are in one cup of cheese?

Cheese has 430 calories per cup or 384 calories for every 100 grams. Most of its calories are from fat and protein.

How much protein is in one cup of cheese?

An excellent source of protein, a single cup of Cheese contains 53% of recommended daily values or 26.4 grams of protein. However, the protein in cheese is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in cheese?

Cheese is an excellent source of many nutrients, including protein, Vitamin A, calcium, riboflavin and Vitamin B12.

Does cheese contain omega 3 fatty acids?

Cheese is a source of healthy omega-3 fatty acids, containing a total of 0.37 grams for every cup. It contains significant amounts of alpha linoleic acid.

Does cheese contain antioxidants?

Cheese contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene.

What's similar to cheese in cooking?

Cheddar cheese are similar to, or commonly paired with cheese in cooking and recipes.

Vegan Food with Nutrition Similar to Cheese

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Summary
Similar nuts
Similar plants

Cheese source

Similar to Cheese

A common and nutrient dense dairy product, cheese is an excellent source of protein, Vitamin A, calcium and Vitamin B12. One cup of cheese contains about 430 calories.

Several foods are similar nutritionally to cheese, including fried tofu and edamame.

The closest vegan nutritional substitutes to cheese include fried tofu, edamame and soy flour.

We compared the key nutrients in cheese (protein, Vitamin A, calcium and Vitamin B12) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Fried Tofu, Soy Flour, Pasta, Peanut Flour, Mung Bean, Peanuts, Wheat Flour, Barley, Oats, Walnut, Pistachio, Granola, , Pecan, Hazelnut, Pumpkin Seeds, Almonds

plants and vegetables: Edamame, Sprouted Peas, Dijon Mustard

The details of the top vegan 20 foods most nutritionally similar to cheese are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to cheese. Fried tofu, soy flour, pasta, peanut flour and mung bean are all high in protein, Vitamin A, calcium and or Vitamin B12.

Fried Tofu

Similarity: > 95%

Fried tofu is also high in protein and calcium. Moreover, fried tofu contains more dietary fiber, iron, potassium and thiamin than cheese.

For 100 grams of cheese and fried tofu:

Cheese (7/8 cup)		Fried Tofu (3.5 ounces)
24	protein (G)	19
174	Vitamin A (UG)	1
659	calcium (MG)	372
1.2	Vitamin B12 (UG)	0

However, cheese does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than fried tofu by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	270
0	dietary fiber (G)	3.9
0	sugar (G)	2.7
16	saturated fat (G)	2.9
174	Vitamin A (UG)	1
21	Vitamin D (IU)	0
0.25	Vitamin E (MG)	0.04
0.59	iron (MG)	4.9
85	potassium (MG)	146
0.02	thiamin (MG)	0.17
0.32	riboflavin (MG)	0.05
0.11	niacin (MG)	0.1
0.25	pantothenic acid (MG)	0.14
0.06	Vitamin B6 (MG)	0.1
13	folate (UG)	27
1.2	Vitamin B12 (UG)	0

0.965 | 0.965 | 4.39 Complete Comparison:
Fried Tofu vs. Cheese

Soy Flour

Similarity: > 90%

More nutritionally dense than cheese, soy flour is also high in protein and calcium. Moreover, soy flour contains more dietary fiber, iron, potassium and thiamin than cheese.

For 100 grams of cheese and soy flour:

Cheese (7/8 cup)		Soy Flour (1.25 cup)
24	protein (G)	50
174	Vitamin A (UG)	2
659	calcium (MG)	285
1.2	Vitamin B12 (UG)	0

However, cheese does contain more Vitamin A, Vitamin D and Vitamin B12 than soy flour by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	372
0	dietary fiber (G)	16
0	sugar (G)	9.3
16	saturated fat (G)	1.3
174	Vitamin A (UG)	2
21	Vitamin D (IU)	0
0.25	Vitamin E (MG)	0.55
0.59	iron (MG)	8.2
85	potassium (MG)	2090
0.02	thiamin (MG)	1.1
0.32	riboflavin (MG)	0.28
0.11	niacin (MG)	3
0.25	pantothenic acid (MG)	1.6
0.06	Vitamin B6 (MG)	1.1
13	folate (UG)	289
1.2	Vitamin B12 (UG)	0

0.93 | 0.93 | 11.51 Complete Comparison:
Soy Flour vs. Cheese

Pasta

Similarity: > 90%

Pasta is also high in protein and contains some of the same nutrients. Moreover, pasta contains more dietary fiber, iron, potassium and thiamin than cheese.

For 100 grams of cheese and pasta:

Cheese (7/8 cup)		Pasta (1 cup)
24	protein (G)	13
174	Vitamin A (UG)	0
659	calcium (MG)	21
1.2	Vitamin B12 (UG)	0

However, cheese does contain more Vitamin A, Vitamin D, calcium and Vitamin B12 than pasta by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	371
0	dietary fiber (G)	3.2
0	sugar (G)	2.7
16	saturated fat (G)	0.28
174	Vitamin A (UG)	0
21	Vitamin D (IU)	0
0.25	Vitamin E (MG)	0.11
0.59	iron (MG)	3.3
85	potassium (MG)	223
0.02	thiamin (MG)	0.89
0.32	riboflavin (MG)	0.4
0.11	niacin (MG)	7.2
0.25	pantothenic acid (MG)	0.43
0.06	Vitamin B6 (MG)	0.14
13	folate (UG)	237
1.2	Vitamin B12 (UG)	0

0.926 | 0.926 | 5.81 Complete Comparison:
Pasta vs. Cheese

Peanut Flour

Similarity: > 90%

More nutritionally dense than cheese, peanut flour is also high in protein and calcium. Moreover, peanut flour contains more dietary fiber, iron, potassium and thiamin than cheese.

For 100 grams of cheese and peanut flour:

Cheese (7/8 cup)		Peanut Flour (1.75 cup)
24	protein (G)	52
174	Vitamin A (UG)	0
659	calcium (MG)	140
1.2	Vitamin B12 (UG)	0

However, cheese does contain more Vitamin A, Vitamin D and Vitamin B12 than peanut flour by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	327
0	dietary fiber (G)	16
0	sugar (G)	8.2
16	saturated fat (G)	0.06
174	Vitamin A (UG)	0
21	Vitamin D (IU)	0
0.25	Vitamin E (MG)	0.05
0.59	iron (MG)	2.1
85	potassium (MG)	1290
0.02	thiamin (MG)	0.7
0.32	riboflavin (MG)	0.48
0.11	niacin (MG)	27
0.25	pantothenic acid (MG)	2.7
0.06	Vitamin B6 (MG)	0.5
13	folate (UG)	248
1.2	Vitamin B12 (UG)	0

0.923 | 0.923 | 10.16 Complete Comparison:
Peanut Flour vs. Cheese

Mung Bean

Similarity: > 90%

Mung bean is also high in protein and calcium. Moreover, mung bean contains more dietary fiber, Vitamin C, iron and potassium than cheese.

For 100 grams of cheese and mung bean:

Cheese (7/8 cup)		Mung Bean (1/2 cup)
24	protein (G)	24
174	Vitamin A (UG)	6
659	calcium (MG)	132
1.2	Vitamin B12 (UG)	0

However, cheese does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than mung bean by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	347
0	dietary fiber (G)	16
0	sugar (G)	6.6
16	saturated fat (G)	0.35
0	Vitamin C (MG)	4.8
174	Vitamin A (UG)	6
21	Vitamin D (IU)	0
0.25	Vitamin E (MG)	0.51
0.59	iron (MG)	6.7
85	potassium (MG)	1246
0.02	thiamin (MG)	0.62
0.32	riboflavin (MG)	0.23
0.11	niacin (MG)	2.3
0.25	pantothenic acid (MG)	1.9
0.06	Vitamin B6 (MG)	0.38
13	folate (UG)	625
1.2	Vitamin B12 (UG)	0

0.917 | 0.917 | 7.63 Complete Comparison:
Mung Bean vs. Cheese

Peanuts

Similarity: > 90%

Peanuts are also high in protein, saturated fat and calcium. Moreover, peanuts contains more dietary fiber, Vitamin E, iron and potassium than cheese.

For 100 grams of cheese and peanuts:

Cheese (7/8 cup)		Peanuts (5/8 cup)
24	protein (G)	24
174	Vitamin A (UG)	0
659	calcium (MG)	58
1.2	Vitamin B12 (UG)	0

However, cheese does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than peanuts by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	587
0	dietary fiber (G)	8.4
0	sugar (G)	4.9
16	saturated fat (G)	7.7
0	trans fat (G)	0.03
174	Vitamin A (UG)	0
21	Vitamin D (IU)	0
0.25	Vitamin E (MG)	4.9
0.59	iron (MG)	1.6
85	potassium (MG)	634
0.02	thiamin (MG)	0.15
0.32	riboflavin (MG)	0.2
0.11	niacin (MG)	14
0.25	pantothenic acid (MG)	1
0.06	Vitamin B6 (MG)	0.47
13	folate (UG)	97
1.2	Vitamin B12 (UG)	0

0.917 | 0.917 | 7.45 Complete Comparison:
Peanuts vs. Cheese

Wheat Flour

Similarity: > 90%

Wheat flour is also high in protein and contains some of the same nutrients. Moreover, wheat flour contains more dietary fiber, iron, thiamin, riboflavin and niacin than cheese.

For 100 grams of cheese and wheat flour:

Cheese (7/8 cup)		Wheat Flour (3/4 cup)
24	protein (G)	12
174	Vitamin A (UG)	0
659	calcium (MG)	15
1.2	Vitamin B12 (UG)	0

However, cheese does contain more Vitamin A, Vitamin D, calcium and Vitamin B12 than wheat flour by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	361
0	dietary fiber (G)	2.4
0	sugar (G)	0.31
16	saturated fat (G)	0.24
174	Vitamin A (UG)	0
21	Vitamin D (IU)	0
0.25	Vitamin E (MG)	0.4
0.59	iron (MG)	4.4
85	potassium (MG)	100
0.02	thiamin (MG)	0.81
0.32	riboflavin (MG)	0.51
0.11	niacin (MG)	7.6
0.25	pantothenic acid (MG)	0.44
0.06	Vitamin B6 (MG)	0.04
13	folate (UG)	183
1.2	Vitamin B12 (UG)	0

0.912 | 0.912 | 4.97 Complete Comparison:
Wheat Flour vs. Cheese

Barley

Similarity: > 90%

Barley is also high in protein and contains some of the same nutrients. Moreover, barley contains more dietary fiber, iron, potassium, thiamin and niacin than cheese.

For 100 grams of cheese and barley:

Cheese (7/8 cup)		Barley (1/2 cup)
24	protein (G)	9.9
174	Vitamin A (UG)	1
659	calcium (MG)	29
1.2	Vitamin B12 (UG)	0

However, cheese does contain more Vitamin A, Vitamin D, calcium and riboflavin than barley by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	352
0	dietary fiber (G)	16
0	sugar (G)	0.8
16	saturated fat (G)	0.24
174	Vitamin A (UG)	1
21	Vitamin D (IU)	0
0.25	Vitamin E (MG)	0.02
0.59	iron (MG)	2.5
85	potassium (MG)	280
0.02	thiamin (MG)	0.19
0.32	riboflavin (MG)	0.11
0.11	niacin (MG)	4.6
0.25	pantothenic acid (MG)	0.28
0.06	Vitamin B6 (MG)	0.26
13	folate (UG)	23
1.2	Vitamin B12 (UG)	0

0.91 | 0.91 | 4.82 Complete Comparison:
Barley vs. Cheese

Oats

Similarity: > 90%

Oats are also high in protein and calcium. Moreover, oats contains more dietary fiber, iron, potassium, thiamin and niacin than cheese.

For 100 grams of cheese and oats:

Cheese (7/8 cup)		Oats (5/8 cup)
24	protein (G)	17
174	Vitamin A (UG)	0
659	calcium (MG)	54
1.2	Vitamin B12 (UG)	0

However, cheese does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than oats by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	389
0	dietary fiber (G)	11
16	saturated fat (G)	1.2
174	Vitamin A (UG)	0
21	Vitamin D (IU)	0
0.25	Vitamin E (MG)	0
0.59	iron (MG)	4.7
85	potassium (MG)	429
0.02	thiamin (MG)	0.76
0.32	riboflavin (MG)	0.14
0.11	niacin (MG)	0.96
0.25	pantothenic acid (MG)	1.3
0.06	Vitamin B6 (MG)	0.12
13	folate (UG)	56
1.2	Vitamin B12 (UG)	0

0.898 | 0.898 | 6.04 Complete Comparison:
Oats vs. Cheese

Walnut

Similarity: 89%

Walnut is also high in protein, saturated fat and calcium. Moreover, walnut contains more dietary fiber, Vitamin C, iron and potassium than cheese.

For 100 grams of cheese and walnut:

Cheese (7/8 cup)		Walnut (7/8 cup)
24	protein (G)	15
174	Vitamin A (UG)	1
659	calcium (MG)	98
1.2	Vitamin B12 (UG)	0

However, cheese does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than walnut by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	654
0	dietary fiber (G)	6.7
0	sugar (G)	2.6
16	saturated fat (G)	6.1
0	Vitamin C (MG)	1.3
174	Vitamin A (UG)	1
21	Vitamin D (IU)	0
0.25	Vitamin E (MG)	0.7
0.59	iron (MG)	2.9
85	potassium (MG)	441
0.02	thiamin (MG)	0.34
0.32	riboflavin (MG)	0.15
0.11	niacin (MG)	1.1
0.25	pantothenic acid (MG)	0.57
0.06	Vitamin B6 (MG)	0.54
13	folate (UG)	98
1.2	Vitamin B12 (UG)	0

0.889 | 0.889 | 6.28 Complete Comparison:
Walnut vs. Cheese

Pistachio

Similarity: 88%

Pistachio is also high in protein, saturated fat and calcium. Moreover, pistachio contains more dietary fiber, Vitamin C, Vitamin E and iron than cheese.

For 100 grams of cheese and pistachio:

Cheese (7/8 cup)		Pistachio (7/8 cup)
24	protein (G)	21
174	Vitamin A (UG)	13
659	calcium (MG)	107
1.2	Vitamin B12 (UG)	0

However, cheese does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than pistachio by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	572
0	dietary fiber (G)	10
0	sugar (G)	7.7
16	saturated fat (G)	5.6
0	Vitamin C (MG)	3
174	Vitamin A (UG)	13
21	Vitamin D (IU)	0
0.25	Vitamin E (MG)	2.2
0.59	iron (MG)	4
85	potassium (MG)	1007
0.02	thiamin (MG)	0.7
0.32	riboflavin (MG)	0.23
0.11	niacin (MG)	1.4
0.25	pantothenic acid (MG)	0.51
0.06	Vitamin B6 (MG)	1.1
13	folate (UG)	51
1.2	Vitamin B12 (UG)	0

0.882 | 0.882 | 7.29 Complete Comparison:
Pistachio vs. Cheese

Granola

Similarity: 88%

Granola is also high in protein and calcium. Moreover, granola contains more dietary fiber, Vitamin C, Vitamin E and iron than cheese.

For 100 grams of cheese and granola:

Cheese (7/8 cup)		Granola (7/8 cup)
24	protein (G)	14
174	Vitamin A (UG)	1
659	calcium (MG)	76
1.2	Vitamin B12 (UG)	0

However, cheese does contain more Vitamin A, Vitamin D and Vitamin B12 than granola by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	489
0	dietary fiber (G)	8.9
0	sugar (G)	20
16	saturated fat (G)	4
0	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
174	Vitamin A (UG)	1
21	Vitamin D (IU)	0
0.25	Vitamin E (MG)	11
0.59	iron (MG)	4
85	potassium (MG)	539
0.02	thiamin (MG)	0.55
0.32	riboflavin (MG)	0.35
0.11	niacin (MG)	2.7
0.25	pantothenic acid (MG)	0.75
0.06	Vitamin B6 (MG)	0.37
13	folate (UG)	84
1.2	Vitamin B12 (UG)	0

0.879 | 0.879 | 7.62 Complete Comparison:
Granola vs. Cheese

Similarity: 88%

is also high in protein and contains some of the same nutrients. Moreover, contains more dietary fiber, iron, potassium, thiamin and niacin than cheese.

For 100 grams of cheese and :

Cheese (7/8 cup)		(5/8 cup)
24	protein (G)	9.4
174	Vitamin A (UG)	11
659	calcium (MG)	7
1.2	Vitamin B12 (UG)	0

A higher water content, is less nutritionally dense than cheese. Cheese does contain more Vitamin A, Vitamin D, calcium and riboflavin than by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	365
0	dietary fiber (G)	7.3
0	sugar (G)	0.64
16	saturated fat (G)	0.67
174	Vitamin A (UG)	11
21	Vitamin D (IU)	0
0.25	Vitamin E (MG)	0.49
0.59	iron (MG)	2.7
85	potassium (MG)	287
0.02	thiamin (MG)	0.39
0.32	riboflavin (MG)	0.2
0.11	niacin (MG)	3.6
0.25	pantothenic acid (MG)	0.42
0.06	Vitamin B6 (MG)	0.62
13	folate (UG)	19
1.2	Vitamin B12 (UG)	0

0.876 | 0.876 | 0 Complete Comparison:
vs. Cheese

Pecan

Similarity: 88%

Pecan is also high in protein, saturated fat and calcium. Moreover, pecan contains more dietary fiber, Vitamin C, iron and potassium than cheese.

For 100 grams of cheese and pecan:

Cheese (7/8 cup)		Pecan (7/8 cup)
24	protein (G)	9.2
174	Vitamin A (UG)	3
659	calcium (MG)	70
1.2	Vitamin B12 (UG)	0

However, cheese does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than pecan by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	691
0	dietary fiber (G)	9.6
0	sugar (G)	4
16	saturated fat (G)	6.2
0	Vitamin C (MG)	1.1
174	Vitamin A (UG)	3
21	Vitamin D (IU)	0
0.25	Vitamin E (MG)	1.4
0.59	iron (MG)	2.5
85	potassium (MG)	410
0.02	thiamin (MG)	0.66
0.32	riboflavin (MG)	0.13
0.11	niacin (MG)	1.2
0.25	pantothenic acid (MG)	0.86
0.06	Vitamin B6 (MG)	0.21
13	folate (UG)	22
1.2	Vitamin B12 (UG)	0

0.875 | 0.875 | 6.12 Complete Comparison:
Pecan vs. Cheese

Hazelnut

Similarity: 87%

Hazelnut is also high in protein and calcium. Moreover, hazelnut contains more dietary fiber, Vitamin C, Vitamin E and iron than cheese.

For 100 grams of cheese and hazelnut:

Cheese (7/8 cup)		Hazelnut (3.5 ounces)
24	protein (G)	15
174	Vitamin A (UG)	3
659	calcium (MG)	123
1.2	Vitamin B12 (UG)	0

However, cheese does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than hazelnut by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	646
0	dietary fiber (G)	9.4
0	sugar (G)	4.9
16	saturated fat (G)	4.5
0	Vitamin C (MG)	3.8
174	Vitamin A (UG)	3
21	Vitamin D (IU)	0
0.25	Vitamin E (MG)	15
0.59	iron (MG)	4.4
85	potassium (MG)	755
0.02	thiamin (MG)	0.34
0.32	riboflavin (MG)	0.12
0.11	niacin (MG)	2.1
0.25	pantothenic acid (MG)	0.92
0.06	Vitamin B6 (MG)	0.62
13	folate (UG)	88
1.2	Vitamin B12 (UG)	0

0.872 | 0.872 | 7.63 Complete Comparison:
Hazelnut vs. Cheese

Pumpkin Seeds

Similarity: 87%

Pumpkin seeds are also high in protein and calcium. Also, pumpkin seeds contains more dietary fiber, iron and potassium than cheese.

For 100 grams of cheese and pumpkin seeds:

Cheese (7/8 cup)		Pumpkin Seeds (1.5 cup)
24	protein (G)	19
174	Vitamin A (UG)	3
659	calcium (MG)	55
1.2	Vitamin B12 (UG)	0

However, cheese does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than pumpkin seeds by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	446
0	dietary fiber (G)	18
16	saturated fat (G)	3.7
0	Vitamin C (MG)	0.3
174	Vitamin A (UG)	3
21	Vitamin D (IU)	0
0.25	Vitamin E (MG)	0
0.59	iron (MG)	3.3
85	potassium (MG)	919
0.02	thiamin (MG)	0.03
0.32	riboflavin (MG)	0.05
0.11	niacin (MG)	0.29
0.25	pantothenic acid (MG)	0.06
0.06	Vitamin B6 (MG)	0.04
13	folate (UG)	9
1.2	Vitamin B12 (UG)	0

0.87 | 0.87 | 4.91 Complete Comparison:
Pumpkin Seeds vs. Cheese

Almonds

Similarity: 87%

Almonds are also high in protein and calcium. Moreover, almonds contains more dietary fiber, Vitamin E, iron and potassium than cheese.

For 100 grams of cheese and almonds:

Cheese (7/8 cup)		Almonds (3/4 cup)
24	protein (G)	21
174	Vitamin A (UG)	0
659	calcium (MG)	269
1.2	Vitamin B12 (UG)	0

However, cheese does contain more Vitamin A, Vitamin D and Vitamin B12 than almonds by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	579
0	dietary fiber (G)	13
0	sugar (G)	4.4
16	saturated fat (G)	3.8
0	trans fat (G)	0.02
174	Vitamin A (UG)	0
21	Vitamin D (IU)	0
0.25	Vitamin E (MG)	26
0.59	iron (MG)	3.7
85	potassium (MG)	733
0.02	thiamin (MG)	0.21
0.32	riboflavin (MG)	1.1
0.11	niacin (MG)	3.6
0.25	pantothenic acid (MG)	0.47
0.06	Vitamin B6 (MG)	0.14
13	folate (UG)	44
1.2	Vitamin B12 (UG)	0

0.866 | 0.866 | 8.65 Complete Comparison:
Almonds vs. Cheese

plants and vegetables

Edamame

Similarity: > 90%

Edamame is also high in protein and calcium. Moreover, edamame contains more dietary fiber, Vitamin C, iron and potassium than cheese.

For 100 grams of cheese and edamame:

Cheese (7/8 cup)		Edamame (5/8 cup)
24	protein (G)	12
174	Vitamin A (UG)	15
659	calcium (MG)	63
1.2	Vitamin B12 (UG)	0

However, cheese does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than edamame by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	121
0	dietary fiber (G)	5.2
0	sugar (G)	2.2
16	saturated fat (G)	0.62
0	trans fat (G)	0.01
0	Vitamin C (MG)	6.1
174	Vitamin A (UG)	15
21	Vitamin D (IU)	0
0.25	Vitamin E (MG)	0.68
0.59	iron (MG)	2.3
85	potassium (MG)	436
0.02	thiamin (MG)	0.2
0.32	riboflavin (MG)	0.16
0.11	niacin (MG)	0.92
0.25	pantothenic acid (MG)	0.4
0.06	Vitamin B6 (MG)	0.1
13	folate (UG)	311
1.2	Vitamin B12 (UG)	0

0.942 | 0.942 | 3.97 Complete Comparison:
Edamame vs. Cheese

Sprouted Peas

Similarity: > 90%

Sprouted peas are also high in protein and contains some of the same nutrients. Moreover, sprouted peas contains more Vitamin C, iron, potassium, thiamin and niacin than cheese.

For 100 grams of cheese and sprouted peas:

Cheese (7/8 cup)		Sprouted Peas (7/8 cup)
24	protein (G)	8.8
174	Vitamin A (UG)	0
659	calcium (MG)	36
1.2	Vitamin B12 (UG)	0

However, cheese does contain more Vitamin A, Vitamin D, calcium and riboflavin than sprouted peas by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	124
16	saturated fat (G)	0.12
0	Vitamin C (MG)	10
174	Vitamin A (UG)	0
21	Vitamin D (IU)	0
0.25	Vitamin E (MG)	0
0.59	iron (MG)	2.3
85	potassium (MG)	381
0.02	thiamin (MG)	0.23
0.32	riboflavin (MG)	0.16
0.11	niacin (MG)	3.1
0.25	pantothenic acid (MG)	1
0.06	Vitamin B6 (MG)	0.27
13	folate (UG)	144
1.2	Vitamin B12 (UG)	0

0.899 | 0.899 | 2.96 Complete Comparison:
Sprouted Peas vs. Cheese

Dijon Mustard

Similarity: 88%

More nutritionally dense than cheese, dijon mustard is also high in protein and calcium. Moreover, dijon mustard contains more dietary fiber, Vitamin C, Vitamin E and iron than cheese.

For 100 grams of cheese and dijon mustard:

Cheese (7/8 cup)		Dijon Mustard (50 tsps)
24	protein (G)	26
174	Vitamin A (UG)	2
659	calcium (MG)	266
1.2	Vitamin B12 (UG)	0

However, cheese does contain more Vitamin A, Vitamin D and Vitamin B12 than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	508
0	dietary fiber (G)	12
0	sugar (G)	6.8
16	saturated fat (G)	2
0	Vitamin C (MG)	7.1
174	Vitamin A (UG)	2
21	Vitamin D (IU)	0
0.25	Vitamin E (MG)	5.1
0.59	iron (MG)	9.2
85	potassium (MG)	738
0.02	thiamin (MG)	0.81
0.32	riboflavin (MG)	0.26
0.11	niacin (MG)	4.7
0.25	pantothenic acid (MG)	0.81
0.06	Vitamin B6 (MG)	0.4
13	folate (UG)	162
1.2	Vitamin B12 (UG)	0

0.883 | 0.883 | 10.48 Complete Comparison:
Dijon Mustard vs. Cheese

Other Nutritional Substitutes

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