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  6. Salmon raw vs. American cheese

Salmon raw vs. American cheese — In-Depth Nutrition Comparison

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How are salmon raw and American cheese different?

  • Salmon raw is higher in vitamin B12, vitamin B6, vitamin B3, selenium, vitamin B5, and copper; however, American cheese is richer in calcium and phosphorus.
  • Daily need coverage for calcium for American cheese is 103% higher.
  • Salmon raw contains 103 times more vitamin B3 than American cheese. While salmon raw contains 7.86mg of vitamin B3, American cheese contains only 0.076mg.
  • Salmon raw has less saturated fat.
  • Salmon raw has a lower glycemic index (0) than American cheese (27).

Fish, salmon, Atlantic, wild, raw and Cheese, pasteurized process, American, without added vitamin D are the varieties used in this article.

Infographic

Salmon raw vs American cheese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +11.5%
Contains more PotassiumPotassium +271.2%
Contains more IronIron +27%
Contains more CopperCopper +443.5%
Contains less SodiumSodium -97.4%
Contains more SeleniumSelenium +80.7%
Contains more CalciumCalcium +8608.3%
Contains more ZincZinc +289.1%
Contains more PhosphorusPhosphorus +220.5%
Contains more ManganeseManganese +156.3%

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.
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin B1Vitamin B1 +1406.7%
Contains more Vitamin B2Vitamin B2 +62.4%
Contains more Vitamin B3Vitamin B3 +10242.1%
Contains more Vitamin B5Vitamin B5 +312.9%
Contains more Vitamin B6Vitamin B6 +1414.8%
Contains more Vitamin B12Vitamin B12 +112%
Contains more FolateFolate +212.5%
Contains more Vitamin AVitamin A +1983.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Salmon raw American cheese DV% diff.
Calcium 12mg 1045mg 103%
Saturated fat 0.981g 18.057g 78%
Sodium 44mg 1671mg 71%
Vitamin B12 3.18µg 1.5µg 70%
Phosphorus 200mg 641mg 63%
Vitamin B6 0.818mg 0.054mg 59%
Vitamin B3 7.86mg 0.076mg 49%
Fats 6.34g 31.79g 39%
Selenium 36.5µg 20.2µg 30%
Vitamin A 12µg 250µg 26%
Vitamin B5 1.664mg 0.403mg 25%
Copper 0.25mg 0.046mg 23%
Vitamin B1 0.226mg 0.015mg 18%
Zinc 0.64mg 2.49mg 17%
Monounsaturated fat 2.103g 8.236g 15%
Cholesterol 55mg 100mg 15%
Vitamin B2 0.38mg 0.234mg 11%
Calories 142kcal 371kcal 11%
Potassium 490mg 132mg 11%
Polyunsaturated fat 2.539g 1.286g 8%
Choline 36.2mg 7%
Vitamin E 0.8mg 5%
Folate 25µg 8µg 4%
Vitamin D 0.6µg 3%
Protein 19.84g 18.13g 3%
Vitamin D 23IU 3%
Vitamin K 2.6µg 2%
Iron 0.8mg 0.63mg 2%
Manganese 0.016mg 0.041mg 1%
Magnesium 29mg 26mg 1%
Carbs 0g 3.7g 1%
Net carbs 0g 3.7g N/A
Sugar 2.26g N/A
Trans fat 1.144g N/A
Tryptophan 0.222mg 0.232mg 0%
Threonine 0.87mg 0.772mg 0%
Isoleucine 0.914mg 0.938mg 0%
Leucine 1.613mg 1.716mg 0%
Lysine 1.822mg 1.516mg 0%
Methionine 0.587mg 0.475mg 0%
Phenylalanine 0.775mg 0.939mg 0%
Valine 1.022mg 1.187mg 0%
Histidine 0.584mg 0.546mg 0%
Omega-3 - EPA 0.321g 0.012g N/A
Omega-3 - DHA 1.115g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.287g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more WaterWater +72.9%
Contains more FatsFats +401.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +27.3%
~equal in Protein ~18.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Poly. FatPolyunsaturated fat +97.4%
Contains more Mono. FatMonounsaturated fat +291.6%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.