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Cheese vs. Salsa — In-Depth Nutrition Comparison

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What are the differences between cheese and salsa?

  • Cheese is higher in calcium, phosphorus, selenium, vitamin B12, zinc, vitamin B2, and vitamin A; however, salsa is richer in iron.
  • Cheese's daily need coverage for saturated fat is 94% more.
  • Salsa has less cholesterol.

We used Cheese, cheddar and USDA Commodity, salsa types in this article.

Infographic

Cheese vs Salsa 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
6
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%
Salsa
Salsa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +5816.7%
Contains more ZincZinc +2041.2%
Contains more PhosphorusPhosphorus +1416.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +7025%
Contains more PotassiumPotassium +255.3%
Contains more IronIron +1500%
Contains more CopperCopper +220%
Contains less SodiumSodium -34.2%

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 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%
Salsa
Salsa
4
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 13% 0% 9.3% 0% 13% 6.9% 20% 0% 34% 0% 0% 14%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +1078.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +1326.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +42.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +72.4%
Contains more Vitamin B3Vitamin B3 +1730.5%
Contains more Vitamin B6Vitamin B6 +125.8%

All nutrients comparison - raw data values

Nutrient Cheese Salsa DV% diff.
Saturated fat 18.867g 0.029g 86%
Calcium 710mg 12mg 70%
Phosphorus 455mg 30mg 61%
Fats 33.31g 0.2g 51%
Selenium 28.5µg 0.4µg 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 1.5g 43%
Vitamin A 330µg 28µg 34%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.17mg 32%
Vitamin B2 0.428mg 0.03mg 31%
Iron 0.14mg 2.24mg 26%
Monounsaturated fat 9.246g 0.016g 23%
Calories 404kcal 36kcal 18%
Sodium 653mg 430mg 10%
Polyunsaturated fat 1.421g 0.107g 9%
Vitamin B5 0.41mg 8%
Copper 0.03mg 0.096mg 7%
Potassium 76mg 270mg 6%
Fiber 0g 1.4g 6%
Vitamin B3 0.059mg 1.08mg 6%
Vitamin B6 0.066mg 0.149mg 6%
Vitamin E 0.71mg 5%
Vitamin C 0mg 4mg 4%
Vitamin D* 24 IU 3%
Vitamin D 0.6µg 3%
Magnesium 27mg 16mg 3%
Choline 16.5mg 3%
Vitamin B1 0.029mg 0.05mg 2%
Vitamin K 2.4µg 2%
Folate 27µg 19µg 2%
Carbs 3.09g 7g 1%
Manganese 0.027mg 1%
Protein per 100 calories 5.7g 4.2g N/A
Calories per 10 g protein 177kcal 240kcal N/A
Weight per 100 calories 25g 278g N/A
Unsaturated / Saturated Fat ratio 0.57 4.2 N/A
Net carbs 3.09g 5.6g N/A
Sugar 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g 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
Salsa
Salsa
2
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more ProteinProtein +1424.7%
Contains more FatsFats +16555%
Contains more OtherOther +131.9%
Contains more CarbsCarbs +126.5%
Contains more WaterWater +142.3%

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
Salsa
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Contains more Mono. FatMonounsaturated fat +57687.5%
Contains more Poly. FatPolyunsaturated fat +1228%
Contains less Sat. FatSaturated fat -99.8%

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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

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.