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Cheese vs. Sockeye salmon — In-Depth Nutrition Comparison

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A recap on differences between cheese and sockeye salmon

  • Cheese is higher in calcium, zinc, phosphorus, and vitamin A, yet sockeye salmon is higher in vitamin B12, vitamin D, vitamin B3, and vitamin B6.
  • Sockeye salmon covers your daily vitamin B12 needs 140% more than cheese.
  • Cheese contains 65 times more calcium than sockeye salmon. While cheese contains 710mg of calcium, sockeye salmon contains only 11mg.
  • The amount of saturated fat in sockeye salmon is lower.

Food varieties used in this article are Cheese, cheddar and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Cheese vs Sockeye 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
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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +6354.5%
Contains more ZincZinc +561.8%
Contains more PhosphorusPhosphorus +49.2%
Contains more ManganeseManganese +107.7%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +473.7%
Contains more IronIron +271.4%
Contains more CopperCopper +153.3%
Contains less SodiumSodium -85.9%
Contains more SeleniumSelenium +24.6%

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
4
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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin AVitamin A +469%
Contains more Vitamin B2Vitamin B2 +74%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +285.7%
Contains more Vitamin EVitamin E +39.4%
Contains more Vitamin DVitamin D +2683.3%
Contains more Vitamin B1Vitamin B1 +441.4%
Contains more Vitamin B3Vitamin B3 +17057.6%
Contains more Vitamin B5Vitamin B5 +210.7%
Contains more Vitamin B6Vitamin B6 +1153%
Contains more Vitamin B12Vitamin B12 +306.4%
Contains more CholineCholine +582.4%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +498%
Contains more CarbsCarbs +∞%
Contains more OtherOther +498.4%
Contains more ProteinProtein +15.8%
Contains more WaterWater +81.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +396%
Contains less Sat. FatSaturated fat -94.9%
~equal in Polyunsaturated fat ~1.327g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese Sockeye salmon
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cheese Sockeye salmon DV% diff.
Vitamin B12 1.1µg 4.47µg 140%
Vitamin D 24IU 670IU 81%
Vitamin D 0.6µg 16.7µg 81%
Saturated fat 18.867g 0.969g 81%
Calcium 710mg 11mg 70%
Vitamin B3 0.059mg 10.123mg 63%
Vitamin B6 0.066mg 0.827mg 59%
Fats 33.31g 5.57g 43%
Vitamin A 330µg 58µg 30%
Zinc 3.64mg 0.55mg 28%
Sodium 653mg 92mg 24%
Phosphorus 455mg 305mg 21%
Monounsaturated fat 9.246g 1.864g 18%
Choline 16.5mg 112.6mg 17%
Vitamin B5 0.41mg 1.274mg 17%
Vitamin B2 0.428mg 0.246mg 14%
Cholesterol 99mg 61mg 13%
Selenium 28.5µg 35.5µg 13%
Calories 404kcal 156kcal 12%
Vitamin B1 0.029mg 0.157mg 11%
Potassium 76mg 436mg 11%
Protein 22.87g 26.48g 7%
Copper 0.03mg 0.076mg 5%
Iron 0.14mg 0.52mg 5%
Folate 27µg 7µg 5%
Magnesium 27mg 36mg 2%
Vitamin E 0.71mg 0.99mg 2%
Vitamin K 2.4µg 0.1µg 2%
Manganese 0.027mg 0.013mg 1%
Carbs 3.09g 0g 1%
Polyunsaturated fat 1.421g 1.327g 1%
Net carbs 3.09g 0g N/A
Sugar 0.48g 0g N/A
Trans fat 0.917g 0.023g N/A
Tryptophan 0.547mg 0.335mg 0%
Threonine 1.044mg 1.247mg 0%
Isoleucine 1.206mg 1.274mg 0%
Leucine 1.939mg 2.185mg 0%
Lysine 1.025mg 2.574mg 0%
Methionine 0.547mg 0.858mg 0%
Phenylalanine 1.074mg 1.086mg 0%
Valine 1.404mg 1.461mg 0%
Histidine 0.547mg 0.711mg 0%
Omega-3 - EPA 0.01g 0.299g N/A
Omega-3 - DHA 0.001g 0.56g N/A
Omega-3 - DPA 0.017g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Sockeye salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
35%
Cheese
113%
Sockeye salmon
Minerals Daily Need Coverage Score
79%
Cheese
47%
Sockeye salmon

Comparison summary

Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 38mg)
Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 561mg)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 17.898g)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
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.

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.