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  6. Salmon raw vs. Cheddar Cheese

Salmon raw vs. Cheddar Cheese — In-Depth Nutrition Comparison

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A recap on differences between Salmon raw and Cheddar Cheese

  • Salmon raw is higher in Vitamin B12, Vitamin B6, Vitamin B3, and Vitamin B5, yet Cheddar Cheese is higher in Calcium, Phosphorus, Vitamin A RAE, and Zinc.
  • Cheddar Cheese covers your daily Saturated Fat needs 89% more than Salmon raw.
  • Salmon raw contains 133 times more Vitamin B3 than Cheddar Cheese. While Salmon raw contains 7.86mg of Vitamin B3, Cheddar Cheese contains only 0.059mg.
  • The amount of Sodium in Salmon raw is lower.

Food varieties used in this article are Fish, salmon, Atlantic, wild, raw and Cheese, cheddar.

Infographic

Salmon raw vs Cheddar Cheese infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Salmon raw
Salmon raw
6
:
4
Cheddar Cheese
Cheddar Cheese
Contains more Iron +471.4%
Contains more Potassium +544.7%
Contains less Sodium -93.3%
Contains more Copper +733.3%
Contains more Selenium +28.1%
Contains more Calcium +5816.7%
Contains more Phosphorus +127.5%
Contains more Zinc +468.8%
Contains more Manganese +68.8%
Equal in Magnesium - 27
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Cheddar Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains more Iron +471.4%
Contains more Potassium +544.7%
Contains less Sodium -93.3%
Contains more Copper +733.3%
Contains more Selenium +28.1%
Contains more Calcium +5816.7%
Contains more Phosphorus +127.5%
Contains more Zinc +468.8%
Contains more Manganese +68.8%
Equal in Magnesium - 27

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Salmon raw
Salmon raw
5
:
6
Cheddar Cheese
Cheddar Cheese
Contains more Vitamin B1 +679.3%
Contains more Vitamin B3 +13222%
Contains more Vitamin B5 +305.9%
Contains more Vitamin B6 +1139.4%
Contains more Vitamin B12 +189.1%
Contains more Vitamin A +3005%
Contains more Vitamin B2 +12.6%
Equal in Folate - 27
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Cheddar Cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Contains more Vitamin B1 +679.3%
Contains more Vitamin B3 +13222%
Contains more Vitamin B5 +305.9%
Contains more Vitamin B6 +1139.4%
Contains more Vitamin B12 +189.1%
Contains more Vitamin A +3005%
Contains more Vitamin B2 +12.6%
Equal in Folate - 27

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
3
Cheddar Cheese
Cheddar Cheese
Contains more Water +85%
Contains more Other +43.4%
Contains more Protein +15.3%
Contains more Fats +425.4%
Contains more Carbs +∞%
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Cheddar Cheese
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more Water +85%
Contains more Other +43.4%
Contains more Protein +15.3%
Contains more Fats +425.4%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
1
Cheddar Cheese
Cheddar Cheese
Contains less Saturated Fat -94.8%
Contains more Polyunsaturated fat +78.7%
Contains more Monounsaturated Fat +339.7%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Cheddar Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -94.8%
Contains more Polyunsaturated fat +78.7%
Contains more Monounsaturated Fat +339.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Cheddar Cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Cheddar Cheese Opinion
Net carbs 0g 3.09g Cheddar Cheese
Protein 19.84g 22.87g Cheddar Cheese
Fats 6.34g 33.31g Cheddar Cheese
Carbs 0g 3.09g Cheddar Cheese
Calories 142kcal 404kcal Cheddar Cheese
Sugar 0.48g Salmon raw
Calcium 12mg 710mg Cheddar Cheese
Iron 0.8mg 0.14mg Salmon raw
Magnesium 29mg 27mg Salmon raw
Phosphorus 200mg 455mg Cheddar Cheese
Potassium 490mg 76mg Salmon raw
Sodium 44mg 653mg Salmon raw
Zinc 0.64mg 3.64mg Cheddar Cheese
Copper 0.25mg 0.03mg Salmon raw
Manganese 0.016mg 0.027mg Cheddar Cheese
Selenium 36.5µg 28.5µg Salmon raw
Vitamin A 40IU 1242IU Cheddar Cheese
Vitamin A RAE 12µg 330µg Cheddar Cheese
Vitamin E 0.71mg Cheddar Cheese
Vitamin D 24IU Cheddar Cheese
Vitamin D 0.6µg Cheddar Cheese
Vitamin B1 0.226mg 0.029mg Salmon raw
Vitamin B2 0.38mg 0.428mg Cheddar Cheese
Vitamin B3 7.86mg 0.059mg Salmon raw
Vitamin B5 1.664mg 0.41mg Salmon raw
Vitamin B6 0.818mg 0.066mg Salmon raw
Folate 25µg 27µg Cheddar Cheese
Vitamin B12 3.18µg 1.1µg Salmon raw
Vitamin K 2.4µg Cheddar Cheese
Tryptophan 0.222mg 0.547mg Cheddar Cheese
Threonine 0.87mg 1.044mg Cheddar Cheese
Isoleucine 0.914mg 1.206mg Cheddar Cheese
Leucine 1.613mg 1.939mg Cheddar Cheese
Lysine 1.822mg 1.025mg Salmon raw
Methionine 0.587mg 0.547mg Salmon raw
Phenylalanine 0.775mg 1.074mg Cheddar Cheese
Valine 1.022mg 1.404mg Cheddar Cheese
Histidine 0.584mg 0.547mg Salmon raw
Cholesterol 55mg 99mg Salmon raw
Trans Fat 0.917g Salmon raw
Saturated Fat 0.981g 18.867g Salmon raw
Omega-3 - DHA 1.115g 0.001g Salmon raw
Omega-3 - EPA 0.321g 0.01g Salmon raw
Omega-3 - DPA 0.287g 0.017g Salmon raw
Monounsaturated Fat 2.103g 9.246g Cheddar Cheese
Polyunsaturated fat 2.539g 1.421g Salmon raw
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Cheddar Cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
83%
Salmon raw
35%
Cheddar Cheese
Minerals Daily Need Coverage Score
49%
Salmon raw
79%
Cheddar Cheese

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 609mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 44mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 17.886g)
Which food is cheaper?
Cheddar Cheese
Cheddar Cheese is cheaper (difference - $11)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.