Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Cheese
  5. Compare
  6. Cheese vs. Salmon raw

Cheese vs. Salmon raw — In-Depth Nutrition Comparison

Compare

A recap on differences between Cheese and Salmon raw

  • Cheese is higher in Calcium, Phosphorus, Vitamin A, and Zinc, yet Salmon raw is higher in Vitamin B12, Vitamin B6, Vitamin B3, and Vitamin B5.
  • Cheese covers your daily Saturated Fat needs 89% more than Salmon raw.
  • Cheese contains 59 times more Calcium than Salmon raw. While Cheese contains 710mg of Calcium, Salmon raw contains only 12mg.
  • The amount of Saturated Fat in Salmon raw is lower.

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

Infographic

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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +5816.7%
Contains more ZincZinc +468.8%
Contains more PhosphorusPhosphorus +127.5%
Contains more ManganeseManganese +68.8%
Contains more PotassiumPotassium +544.7%
Contains more IronIron +471.4%
Contains more CopperCopper +733.3%
Contains less SodiumSodium -93.3%
Contains more SeleniumSelenium +28.1%
~equal in Magnesium ~29mg

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.
Cheese
Cheese
6
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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% 2.4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin AVitamin A +3005%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +12.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +679.3%
Contains more Vitamin B3Vitamin B3 +13222%
Contains more Vitamin B5Vitamin B5 +305.9%
Contains more Vitamin B6Vitamin B6 +1139.4%
Contains more Vitamin B12Vitamin B12 +189.1%
~equal in Vitamin C ~0mg
~equal in Folate ~25µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
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
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 ProteinProtein +15.3%
Contains more FatsFats +425.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +85%
Contains more OtherOther +43.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated Fat: Sat. Fat 18.867 g
Monounsaturated Fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +339.7%
Contains less Sat. FatSaturated Fat -94.8%
Contains more Poly. FatPolyunsaturated fat +78.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese Salmon raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 Cheese Salmon raw Opinion
Calories 404kcal 142kcal Cheese
Protein 22.87g 19.84g Cheese
Fats 33.31g 6.34g Cheese
Net carbs 3.09g 0g Cheese
Carbs 3.09g 0g Cheese
Cholesterol 99mg 55mg Salmon raw
Vitamin D 24IU Cheese
Magnesium 27mg 29mg Salmon raw
Calcium 710mg 12mg Cheese
Potassium 76mg 490mg Salmon raw
Iron 0.14mg 0.8mg Salmon raw
Sugar 0.48g Salmon raw
Copper 0.03mg 0.25mg Salmon raw
Zinc 3.64mg 0.64mg Cheese
Phosphorus 455mg 200mg Cheese
Sodium 653mg 44mg Salmon raw
Vitamin A 1242IU 40IU Cheese
Vitamin A 330µg 12µg Cheese
Vitamin E 0.71mg Cheese
Vitamin D 0.6µg Cheese
Manganese 0.027mg 0.016mg Cheese
Selenium 28.5µg 36.5µg Salmon raw
Vitamin B1 0.029mg 0.226mg Salmon raw
Vitamin B2 0.428mg 0.38mg Cheese
Vitamin B3 0.059mg 7.86mg Salmon raw
Vitamin B5 0.41mg 1.664mg Salmon raw
Vitamin B6 0.066mg 0.818mg Salmon raw
Vitamin B12 1.1µg 3.18µg Salmon raw
Vitamin K 2.4µg Cheese
Folate 27µg 25µg Cheese
Trans Fat 0.917g Salmon raw
Choline 16.5mg Cheese
Saturated Fat 18.867g 0.981g Salmon raw
Monounsaturated Fat 9.246g 2.103g Cheese
Polyunsaturated fat 1.421g 2.539g Salmon raw
Tryptophan 0.547mg 0.222mg Cheese
Threonine 1.044mg 0.87mg Cheese
Isoleucine 1.206mg 0.914mg Cheese
Leucine 1.939mg 1.613mg Cheese
Lysine 1.025mg 1.822mg Salmon raw
Methionine 0.547mg 0.587mg Salmon raw
Phenylalanine 1.074mg 0.775mg Cheese
Valine 1.404mg 1.022mg Cheese
Histidine 0.547mg 0.584mg Salmon raw
Omega-3 - EPA 0.01g 0.321g Salmon raw
Omega-3 - DHA 0.001g 1.115g Salmon raw
Omega-3 - DPA 0.017g 0.287g Salmon raw
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Salmon raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Cheese
77%
Salmon raw
Minerals Daily Need Coverage Score
79%
Cheese
49%
Salmon raw

Comparison summary

Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 44mg)
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 Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 17.886g)
Which food is cheaper?
Cheese
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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.