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American cheese vs. Salmon raw — In-Depth Nutrition Comparison

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How are American cheese and salmon raw different?

  • American cheese is higher in calcium and phosphorus; however, salmon raw is richer in vitamin B12, vitamin B6, vitamin B3, selenium, vitamin B5, and copper.
  • Daily need coverage for calcium for American cheese is 103% higher.
  • American cheese contains 38 times more sodium than salmon raw. While American cheese contains 1671mg of sodium, salmon raw contains only 44mg.
  • Salmon raw has a lower glycemic index (0) than American cheese (27).

Cheese, pasteurized process, American, without added vitamin D and Fish, salmon, Atlantic, wild, raw are the varieties used in this article.

Infographic

American cheese vs Salmon raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +8608.3%
Contains more ZincZinc +289.1%
Contains more PhosphorusPhosphorus +220.5%
Contains more ManganeseManganese +156.3%
Contains more MagnesiumMagnesium +11.5%
Contains more PotassiumPotassium +271.2%
Contains more IronIron +27%
Contains more CopperCopper +443.5%
Contains less SodiumSodium -97.4%
Contains more SeleniumSelenium +80.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin AVitamin A +1983.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1406.7%
Contains more Vitamin B2Vitamin B2 +62.4%
Contains more Vitamin B3Vitamin B3 +10242.1%
Contains more Vitamin B5Vitamin B5 +312.9%
Contains more Vitamin B6Vitamin B6 +1414.8%
Contains more Vitamin B12Vitamin B12 +112%
Contains more FolateFolate +212.5%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +401.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +27.3%
Contains more WaterWater +72.9%
~equal in Protein ~19.84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +291.6%
Contains less Sat. FatSaturated fat -94.6%
Contains more Poly. FatPolyunsaturated fat +97.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient American cheese Salmon raw DV% diff.
Calcium 1045mg 12mg 103%
Saturated fat 18.057g 0.981g 78%
Sodium 1671mg 44mg 71%
Vitamin B12 1.5µg 3.18µg 70%
Phosphorus 641mg 200mg 63%
Vitamin B6 0.054mg 0.818mg 59%
Vitamin B3 0.076mg 7.86mg 49%
Fats 31.79g 6.34g 39%
Selenium 20.2µg 36.5µg 30%
Vitamin A 250µg 12µg 26%
Vitamin B5 0.403mg 1.664mg 25%
Copper 0.046mg 0.25mg 23%
Vitamin B1 0.015mg 0.226mg 18%
Zinc 2.49mg 0.64mg 17%
Monounsaturated fat 8.236g 2.103g 15%
Cholesterol 100mg 55mg 15%
Vitamin B2 0.234mg 0.38mg 11%
Calories 371kcal 142kcal 11%
Potassium 132mg 490mg 11%
Polyunsaturated fat 1.286g 2.539g 8%
Choline 36.2mg 7%
Vitamin E 0.8mg 5%
Folate 8µg 25µg 4%
Vitamin D 0.6µg 3%
Protein 18.13g 19.84g 3%
Vitamin D 23IU 3%
Vitamin K 2.6µg 2%
Iron 0.63mg 0.8mg 2%
Manganese 0.041mg 0.016mg 1%
Magnesium 26mg 29mg 1%
Carbs 3.7g 0g 1%
Net carbs 3.7g 0g N/A
Sugar 2.26g N/A
Trans fat 1.144g N/A
Tryptophan 0.232mg 0.222mg 0%
Threonine 0.772mg 0.87mg 0%
Isoleucine 0.938mg 0.914mg 0%
Leucine 1.716mg 1.613mg 0%
Lysine 1.516mg 1.822mg 0%
Methionine 0.475mg 0.587mg 0%
Phenylalanine 0.939mg 0.775mg 0%
Valine 1.187mg 1.022mg 0%
Histidine 0.546mg 0.584mg 0%
Omega-3 - EPA 0.012g 0.321g N/A
Omega-3 - DHA 0.006g 1.115g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0.287g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Salmon raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
33%
American cheese
77%
Salmon raw
Minerals Daily Need Coverage Score
106%
American cheese
49%
Salmon raw

Comparison summary

Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 45mg)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 2.26g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 1627mg)
Which food is lower in Saturated fat?
Salmon raw
Salmon raw is lower in Saturated fat (difference - 17.076g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 27)
Which food is cheaper?
American cheese
American cheese is cheaper (difference - $10.6)
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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.