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  6. Salmon vs. Cheddar Cheese

Salmon vs. Cheddar Cheese — In-Depth Nutrition Comparison

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What are the main differences between Salmon and Cheddar Cheese?

  • Salmon is richer in Vitamin D, Vitamin B12, Vitamin B3, Vitamin B6, and Vitamin B1, while Cheddar Cheese is higher in Calcium, Zinc, Vitamin A RAE, and Phosphorus.
  • Salmon's daily need coverage for Vitamin D is 84% higher.
  • Cheddar Cheese has 136 times less Vitamin B3 than Salmon. Salmon has 8.045mg of Vitamin B3, while Cheddar Cheese has 0.059mg.
  • Salmon is lower in Saturated Fat.

We used Fish, salmon, Atlantic, farmed, cooked, dry heat and Cheese, cheddar types in this comparison.

Infographic

Salmon 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
Salmon
6
:
4
Cheddar Cheese
Cheddar Cheese
Contains more Iron +142.9%
Contains more Magnesium +11.1%
Contains more Potassium +405.3%
Contains less Sodium -90.7%
Contains more Copper +63.3%
Contains more Selenium +45.3%
Contains more Calcium +4633.3%
Contains more Phosphorus +80.6%
Contains more Zinc +746.5%
Contains more Manganese +68.8%
Equal in Magnesium - 27
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
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 +142.9%
Contains more Magnesium +11.1%
Contains more Potassium +405.3%
Contains less Sodium -90.7%
Contains more Copper +63.3%
Contains more Selenium +45.3%
Contains more Calcium +4633.3%
Contains more Phosphorus +80.6%
Contains more Zinc +746.5%
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
Salmon
9
:
3
Cheddar Cheese
Cheddar Cheese
Contains more Vitamin E +60.6%
Contains more Vitamin D +2083.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1072.4%
Contains more Vitamin B3 +13535.6%
Contains more Vitamin B5 +259.8%
Contains more Vitamin B6 +880.3%
Contains more Folate +25.9%
Contains more Vitamin B12 +154.5%
Contains more Vitamin A +440%
Contains more Vitamin B2 +217%
Contains more Vitamin K +2300%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
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 E +60.6%
Contains more Vitamin D +2083.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1072.4%
Contains more Vitamin B3 +13535.6%
Contains more Vitamin B5 +259.8%
Contains more Vitamin B6 +880.3%
Contains more Folate +25.9%
Contains more Vitamin B12 +154.5%
Contains more Vitamin A +440%
Contains more Vitamin B2 +217%
Contains more Vitamin K +2300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
1
:
4
Cheddar Cheese
Cheddar Cheese
Contains more Water +74.9%
Contains more Fats +169.7%
Contains more Carbs +∞%
Contains more Other +363.8%
Equal in Protein - 22.87
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 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 +74.9%
Contains more Fats +169.7%
Contains more Carbs +∞%
Contains more Other +363.8%
Equal in Protein - 22.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
:
1
Cheddar Cheese
Cheddar Cheese
Contains less Saturated Fat -87.3%
Contains more Polyunsaturated fat +220.4%
Contains more Monounsaturated Fat +121.1%
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 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 -87.3%
Contains more Polyunsaturated fat +220.4%
Contains more Monounsaturated Fat +121.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Cheddar Cheese Opinion
Net carbs 0g 3.09g Cheddar Cheese
Protein 22.1g 22.87g Cheddar Cheese
Fats 12.35g 33.31g Cheddar Cheese
Carbs 0g 3.09g Cheddar Cheese
Calories 206kcal 404kcal Cheddar Cheese
Sugar 0g 0.48g Salmon
Calcium 15mg 710mg Cheddar Cheese
Iron 0.34mg 0.14mg Salmon
Magnesium 30mg 27mg Salmon
Phosphorus 252mg 455mg Cheddar Cheese
Potassium 384mg 76mg Salmon
Sodium 61mg 653mg Salmon
Zinc 0.43mg 3.64mg Cheddar Cheese
Copper 0.049mg 0.03mg Salmon
Manganese 0.016mg 0.027mg Cheddar Cheese
Selenium 41.4µg 28.5µg Salmon
Vitamin A 230IU 1242IU Cheddar Cheese
Vitamin A RAE 69µg 330µg Cheddar Cheese
Vitamin E 1.14mg 0.71mg Salmon
Vitamin D 526IU 24IU Salmon
Vitamin D 13.1µg 0.6µg Salmon
Vitamin C 3.7mg 0mg Salmon
Vitamin B1 0.34mg 0.029mg Salmon
Vitamin B2 0.135mg 0.428mg Cheddar Cheese
Vitamin B3 8.045mg 0.059mg Salmon
Vitamin B5 1.475mg 0.41mg Salmon
Vitamin B6 0.647mg 0.066mg Salmon
Folate 34µg 27µg Salmon
Vitamin B12 2.8µg 1.1µg Salmon
Vitamin K 0.1µg 2.4µg Cheddar Cheese
Tryptophan 0.248mg 0.547mg Cheddar Cheese
Threonine 0.969mg 1.044mg Cheddar Cheese
Isoleucine 1.018mg 1.206mg Cheddar Cheese
Leucine 1.796mg 1.939mg Cheddar Cheese
Lysine 2.03mg 1.025mg Salmon
Methionine 0.654mg 0.547mg Salmon
Phenylalanine 0.863mg 1.074mg Cheddar Cheese
Valine 1.139mg 1.404mg Cheddar Cheese
Histidine 0.651mg 0.547mg Salmon
Cholesterol 63mg 99mg Salmon
Trans Fat 0.917g Salmon
Saturated Fat 2.397g 18.867g Salmon
Omega-3 - DHA 1.457g 0.001g Salmon
Omega-3 - EPA 0.69g 0.01g Salmon
Omega-3 - DPA 0.17g 0.017g Salmon
Monounsaturated Fat 4.181g 9.246g Cheddar Cheese
Polyunsaturated fat 4.553g 1.421g Salmon
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 Cheddar Cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
110%
Salmon
35%
Cheddar Cheese
Minerals Daily Need Coverage Score
44%
Salmon
79%
Cheddar Cheese

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 592mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 36mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 16.47g)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.