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  6. Cheese vs. Fish, tuna, light, canned in water, without salt, drained solids

Cheese vs. Fish, tuna, light, canned in water, without salt, drained solids — In-Depth Nutrition Comparison

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Summary of differences between cheese and fish, tuna, light, canned in water, without salt, drained solids

  • Cheese has more calcium, phosphorus, vitamin B2, zinc, and vitamin A; however, fish, tuna, light, canned in water, without salt, drained solids is higher in selenium, vitamin B3, and vitamin B12.
  • Fish, tuna, light, canned in water, without salt, drained solids covers your daily need for selenium, 94% more than cheese.
  • Cheese has 81 times more saturated fat than fish, tuna, light, canned in water, without salt, drained solids. While cheese has 18.867g of saturated fat, fish, tuna, light, canned in water, without salt, drained solids has only 0.234g.

These are the specific foods used in this comparison Cheese, cheddar and Fish, tuna, light, canned in water, without salt, drained solids.

Infographic

Cheese vs Fish, tuna, light, canned in water, without salt, drained solids 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 19% 3.3% 21% 57% 17% 21% 70% 6.5% 1.4% 439%
Contains more CalciumCalcium +6354.5%
Contains more ZincZinc +372.7%
Contains more PhosphorusPhosphorus +179.1%
Contains more ManganeseManganese +145.5%
Contains more PotassiumPotassium +211.8%
Contains more IronIron +992.9%
Contains more CopperCopper +70%
Contains less SodiumSodium -92.3%
Contains more SeleniumSelenium +182.1%
~equal in Magnesium ~27mg

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
8
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% 110% 14% 9% 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% 0% 0% 0% 8% 17% 249% 13% 81% 374% 0% 3% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +478.4%
Contains more Vitamin B5Vitamin B5 +91.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +575%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +10.3%
Contains more Vitamin B3Vitamin B3 +22408.5%
Contains more Vitamin B6Vitamin B6 +430.3%
Contains more Vitamin B12Vitamin B12 +171.8%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Fish, tuna, light, canned in water, without salt, drained solids DV% diff.
Selenium 28.5µg 80.4µg 94%
Saturated fat 18.867g 0.234g 85%
Vitamin B3 0.059mg 13.28mg 83%
Vitamin B12 1.1µg 2.99µg 79%
Calcium 710mg 11mg 70%
Fats 33.31g 0.82g 50%
Phosphorus 455mg 163mg 42%
Vitamin A 330µg 37%
Vitamin B2 0.428mg 0.074mg 27%
Sodium 653mg 50mg 26%
Zinc 3.64mg 0.77mg 26%
Monounsaturated fat 9.246g 0.159g 23%
Cholesterol 99mg 30mg 23%
Vitamin B6 0.066mg 0.35mg 22%
Iron 0.14mg 1.53mg 17%
Calories 404kcal 116kcal 14%
Polyunsaturated fat 1.421g 0.337g 7%
Folate 27µg 4µg 6%
Vitamin E 0.71mg 5%
Potassium 76mg 237mg 5%
Protein 22.87g 25.51g 5%
Vitamin B5 0.41mg 0.214mg 4%
Vitamin D 0.6µg 3%
Choline 16.5mg 3%
Vitamin D 24IU 3%
Copper 0.03mg 0.051mg 2%
Vitamin K 2.4µg 2%
Carbs 3.09g 0g 1%
Manganese 0.027mg 0.011mg 1%
Net carbs 3.09g 0g N/A
Magnesium 27mg 27mg 0%
Sugar 0.48g 0g N/A
Vitamin B1 0.029mg 0.032mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.286mg 0%
Threonine 1.044mg 1.118mg 0%
Isoleucine 1.206mg 1.175mg 0%
Leucine 1.939mg 2.073mg 0%
Lysine 1.025mg 2.343mg 0%
Methionine 0.547mg 0.755mg 0%
Phenylalanine 1.074mg 0.996mg 0%
Valine 1.404mg 1.314mg 0%
Histidine 0.547mg 0.751mg 0%
Omega-3 - EPA 0.01g 0.047g N/A
Omega-3 - DHA 0.001g 0.223g N/A
Omega-3 - DPA 0.017g 0.009g 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
26% 75%
Protein: 25.51 g
Fats: 0.82 g
Carbs: 0 g
Water: 75.21 g
Other: 0 g
Contains more FatsFats +3962.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-340.9%
Contains more ProteinProtein +11.5%
Contains more WaterWater +103.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
32% 22% 46%
Saturated fat: Sat. Fat 0.234 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.337 g
Contains more Mono. FatMonounsaturated fat +5715.1%
Contains more Poly. FatPolyunsaturated fat +321.7%
Contains less Sat. FatSaturated fat -98.8%

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. Fish, tuna, light, canned in water, without salt, drained solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171986/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.