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 the differences between cheese and salmon raw

  • Cheese is higher in calcium, fats, phosphorus, vitamin A, and zinc, yet salmon raw is higher in vitamin B12, vitamin B6, and vitamin B3.
  • 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Cheese
Cheese
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 4% 0% 57% 88% 147% 100% 189% 398% 0% 19%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +2650%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +12.6%
Contains more Vitamin KVitamin K +∞%
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

All nutrients comparison - raw data values

Nutrient Cheese Salmon raw DV% diff.
Vitamin B12 1.1µg 3.18µg 87%
Saturated fat 18.867g 0.981g 81%
Calcium 710mg 12mg 70%
Vitamin B6 0.066mg 0.818mg 58%
Vitamin B3 0.059mg 7.86mg 49%
Fats 33.31g 6.34g 41%
Phosphorus 455mg 200mg 36%
Vitamin A 330µg 12µg 35%
Zinc 3.64mg 0.64mg 27%
Sodium 653mg 44mg 26%
Vitamin B5 0.41mg 1.664mg 25%
Copper 0.03mg 0.25mg 24%
Monounsaturated fat 9.246g 2.103g 18%
Vitamin B1 0.029mg 0.226mg 16%
Cholesterol 99mg 55mg 15%
Selenium 28.5µg 36.5µg 15%
Calories 404kcal 142kcal 13%
Potassium 76mg 490mg 12%
Iron 0.14mg 0.8mg 8%
Polyunsaturated fat 1.421g 2.539g 7%
Protein 22.87g 19.84g 6%
Vitamin E 0.71mg 5%
Vitamin B2 0.428mg 0.38mg 4%
Vitamin D* 24 IU 3%
Vitamin D 0.6µg 3%
Choline 16.5mg 3%
Vitamin K 2.4µg 2%
Carbs 3.09g 0g 1%
Folate 27µg 25µg 1%
Protein per 100 calories 5.7g 14g N/A
Calories per 10 g protein 177kcal 72kcal N/A
Weight per 100 calories 25g 70g N/A
Unsaturated / Saturated Fat ratio 0.57 4.7 N/A
Net carbs 3.09g 0g N/A
Magnesium 27mg 29mg 0%
Sugar 0.48g N/A
Manganese 0.027mg 0.016mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.222mg 0%
Threonine 1.044mg 0.87mg 0%
Isoleucine 1.206mg 0.914mg 0%
Leucine 1.939mg 1.613mg 0%
Lysine 1.025mg 1.822mg 0%
Methionine 0.547mg 0.587mg 0%
Phenylalanine 1.074mg 0.775mg 0%
Valine 1.404mg 1.022mg 0%
Histidine 0.547mg 0.584mg 0%
Omega-3 (EPA) 0.01g 0.321g N/A
Omega-3 (DHA) 0.001g 1.115g N/A
Omega-3 (DPA) 0.017g 0.287g N/A
Omega-6 (Eicosadienoic acid) 0.007g N/A

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%

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%

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.