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  6. Cheese vs. Smoked salmon

Cheese vs. Smoked salmon — In-Depth Nutrition Comparison

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What are the main differences between cheese and smoked salmon?

  • Cheese is richer in calcium, phosphorus, zinc, vitamin B2, and vitamin A, while smoked salmon is higher in vitamin D, vitamin B12, and vitamin B3.
  • Smoked salmon's daily need coverage for vitamin D is 110% higher.
  • Smoked salmon has 65 times less calcium than cheese. Cheese has 710mg of calcium, while smoked salmon has 11mg.
  • Smoked salmon is lower in saturated fat.

We used Cheese, cheddar and Fish, salmon, chinook, smoked types in this comparison.

Infographic

Cheese vs Smoked salmon 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
5
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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +6354.5%
Contains more ZincZinc +1074.2%
Contains more PhosphorusPhosphorus +177.4%
Contains more ManganeseManganese +58.8%
Contains more PotassiumPotassium +130.3%
Contains more IronIron +507.1%
Contains more CopperCopper +666.7%
Contains more SeleniumSelenium +13.7%
~equal in Sodium ~672mg

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
5
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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin AVitamin A +1169.2%
Contains more Vitamin B1Vitamin B1 +26.1%
Contains more Vitamin B2Vitamin B2 +323.8%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +1250%
Contains more Vitamin EVitamin E +90.1%
Contains more Vitamin DVitamin D +2750%
Contains more Vitamin B3Vitamin B3 +7900%
Contains more Vitamin B5Vitamin B5 +112.2%
Contains more Vitamin B6Vitamin B6 +321.2%
Contains more Vitamin B12Vitamin B12 +196.4%
Contains more CholineCholine +439.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Smoked salmon DV% diff.
Vitamin B12 1.1µg 3.26µg 90%
Vitamin D 24IU 685IU 83%
Vitamin D 0.6µg 17.1µg 83%
Saturated fat 18.867g 0.929g 82%
Calcium 710mg 11mg 70%
Fats 33.31g 4.32g 45%
Phosphorus 455mg 164mg 42%
Vitamin A 330µg 26µg 34%
Zinc 3.64mg 0.31mg 30%
Vitamin B3 0.059mg 4.72mg 29%
Cholesterol 99mg 23mg 25%
Vitamin B2 0.428mg 0.101mg 25%
Copper 0.03mg 0.23mg 22%
Monounsaturated fat 9.246g 2.023g 18%
Vitamin B6 0.066mg 0.278mg 16%
Calories 404kcal 117kcal 14%
Choline 16.5mg 89mg 13%
Iron 0.14mg 0.85mg 9%
Protein 22.87g 18.28g 9%
Vitamin B5 0.41mg 0.87mg 9%
Selenium 28.5µg 32.4µg 7%
Folate 27µg 2µg 6%
Vitamin E 0.71mg 1.35mg 4%
Polyunsaturated fat 1.421g 0.995g 3%
Potassium 76mg 175mg 3%
Magnesium 27mg 18mg 2%
Vitamin K 2.4µg 0.1µg 2%
Sodium 653mg 672mg 1%
Carbs 3.09g 0g 1%
Vitamin B1 0.029mg 0.023mg 1%
Net carbs 3.09g 0g N/A
Sugar 0.48g 0g N/A
Manganese 0.027mg 0.017mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.205mg 0%
Threonine 1.044mg 0.801mg 0%
Isoleucine 1.206mg 0.842mg 0%
Leucine 1.939mg 1.486mg 0%
Lysine 1.025mg 1.679mg 0%
Methionine 0.547mg 0.541mg 0%
Phenylalanine 1.074mg 0.714mg 0%
Valine 1.404mg 0.942mg 0%
Histidine 0.547mg 0.538mg 0%
Omega-3 - EPA 0.01g 0.183g N/A
Omega-3 - DHA 0.001g 0.267g N/A
Omega-3 - DPA 0.017g 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more ProteinProtein +25.1%
Contains more FatsFats +671.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +94.5%
Contains more OtherOther +45.6%

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Mono. FatMonounsaturated fat +357%
Contains more Poly. FatPolyunsaturated fat +42.8%
Contains less Sat. FatSaturated fat -95.1%

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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
  2. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.