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Cheese vs. Table salt — In-Depth Nutrition Comparison

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What are the main differences between cheese and table salt?

  • Cheese has more calcium, phosphorus, protein, selenium, fats, vitamin B12, and vitamin A than table salt.
  • Table salt's daily need coverage for sodium is 1657% higher.

We used Cheese, cheddar and Salt, table types in this comparison.

Infographic

Cheese vs Table salt 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
7
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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +2600%
Contains more CalciumCalcium +2858.3%
Contains more PotassiumPotassium +850%
Contains more ZincZinc +3540%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -98.3%
Contains more SeleniumSelenium +28400%
Contains more IronIron +135.7%
Contains more ManganeseManganese +270.4%
~equal in Copper ~0.03mg

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
11
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Table salt DV% diff.
Sodium 653mg 38758mg 1657%
Saturated fat 18.867g 0g 86%
Calcium 710mg 24mg 69%
Phosphorus 455mg 0mg 65%
Selenium 28.5µg 0.1µg 52%
Fats 33.31g 0g 51%
Protein 22.87g 0g 46%
Vitamin B12 1.1µg 0µg 46%
Vitamin A 330µg 0µg 37%
Cholesterol 99mg 0mg 33%
Vitamin B2 0.428mg 0mg 33%
Zinc 3.64mg 0.1mg 32%
Monounsaturated fat 9.246g 0g 23%
Calories 404kcal 0kcal 20%
Polyunsaturated fat 1.421g 0g 9%
Vitamin B5 0.41mg 0mg 8%
Folate 27µg 0µg 7%
Magnesium 27mg 1mg 6%
Vitamin E 0.71mg 0mg 5%
Vitamin B6 0.066mg 0mg 5%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Manganese 0.027mg 0.1mg 3%
Choline 16.5mg 0mg 3%
Potassium 76mg 8mg 2%
Iron 0.14mg 0.33mg 2%
Vitamin B1 0.029mg 0mg 2%
Vitamin K 2.4µg 0µg 2%
Carbs 3.09g 0g 1%
Protein per 100 calories 5.7g N/A
Calories per 10 g protein 177kcal N/A
Weight per 100 calories 25g N/A
Unsaturated / Saturated Fat ratio 0.57 N/A
Net carbs 3.09g 0g N/A
Sugar 0.48g 0g N/A
Copper 0.03mg 0.03mg 0%
Vitamin B3 0.059mg 0mg 0%
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0mg 0%
Threonine 1.044mg 0mg 0%
Isoleucine 1.206mg 0mg 0%
Leucine 1.939mg 0mg 0%
Lysine 1.025mg 0mg 0%
Methionine 0.547mg 0mg 0%
Phenylalanine 1.074mg 0mg 0%
Valine 1.404mg 0mg 0%
Histidine 0.547mg 0mg 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
4
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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +18410%

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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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.