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  6. Salmon raw vs. Cheese

Salmon raw vs. Cheese — In-Depth Nutrition Comparison

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A recap on differences between salmon raw and cheese

  • Salmon raw is higher in vitamin B12, vitamin B6, vitamin B3, vitamin B5, and copper, yet cheese is higher in calcium, phosphorus, and zinc.
  • Cheese covers your daily saturated fat needs 89% more than salmon raw.
  • Salmon raw contains 133 times more vitamin B3 than cheese. While salmon raw contains 7.86mg of vitamin B3, cheese contains only 0.059mg.
  • The amount of sodium in salmon raw is lower.

Food varieties used in this article are Fish, salmon, Atlantic, wild, raw and Cheese, cheddar.

Infographic

Salmon raw vs 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%
Cheese
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%
Contains more PotassiumPotassium +544.7%
Contains more IronIron +471.4%
Contains more CopperCopper +733.3%
Contains less SodiumSodium -93.3%
Contains more SeleniumSelenium +28.1%
Contains more CalciumCalcium +5816.7%
Contains more ZincZinc +468.8%
Contains more PhosphorusPhosphorus +127.5%
Contains more ManganeseManganese +68.8%
~equal in Magnesium ~27mg

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%
Cheese
Cheese
6
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%
Contains more Vitamin B1Vitamin B1 +679.3%
Contains more Vitamin B3Vitamin B3 +13222%
Contains more Vitamin B5Vitamin B5 +305.9%
Contains more Vitamin B6Vitamin B6 +1139.4%
Contains more Vitamin B12Vitamin B12 +189.1%
Contains more Vitamin AVitamin A +2650%
Contains more Vitamin B2Vitamin B2 +12.6%
~equal in Vitamin C ~0mg
~equal in Folate ~27µg

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
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
Contains more WaterWater +85%
Contains more OtherOther +43.4%
Contains more ProteinProtein +15.3%
Contains more FatsFats +425.4%
Contains more CarbsCarbs +∞%

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
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Poly. FatPolyunsaturated fat +78.7%
Contains more Mono. FatMonounsaturated fat +339.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Cheese DV% diff.
Vitamin B12 3.18µg 1.1µg 87%
Saturated fat 0.981g 18.867g 81%
Calcium 12mg 710mg 70%
Vitamin B6 0.818mg 0.066mg 58%
Vitamin B3 7.86mg 0.059mg 49%
Fats 6.34g 33.31g 41%
Phosphorus 200mg 455mg 36%
Vitamin A 12µg 330µg 35%
Zinc 0.64mg 3.64mg 27%
Sodium 44mg 653mg 26%
Vitamin B5 1.664mg 0.41mg 25%
Copper 0.25mg 0.03mg 24%
Monounsaturated fat 2.103g 9.246g 18%
Vitamin B1 0.226mg 0.029mg 16%
Cholesterol 55mg 99mg 15%
Selenium 36.5µg 28.5µg 15%
Calories 142kcal 404kcal 13%
Potassium 490mg 76mg 12%
Iron 0.8mg 0.14mg 8%
Polyunsaturated fat 2.539g 1.421g 7%
Protein 19.84g 22.87g 6%
Vitamin E 0.71mg 5%
Vitamin B2 0.38mg 0.428mg 4%
Choline 16.5mg 3%
Vitamin D 0.6µg 3%
Vitamin D 24IU 3%
Vitamin K 2.4µg 2%
Carbs 0g 3.09g 1%
Folate 25µg 27µg 1%
Net carbs 0g 3.09g N/A
Magnesium 29mg 27mg 0%
Sugar 0.48g N/A
Manganese 0.016mg 0.027mg 0%
Trans fat 0.917g N/A
Tryptophan 0.222mg 0.547mg 0%
Threonine 0.87mg 1.044mg 0%
Isoleucine 0.914mg 1.206mg 0%
Leucine 1.613mg 1.939mg 0%
Lysine 1.822mg 1.025mg 0%
Methionine 0.587mg 0.547mg 0%
Phenylalanine 0.775mg 1.074mg 0%
Valine 1.022mg 1.404mg 0%
Histidine 0.584mg 0.547mg 0%
Omega-3 - EPA 0.321g 0.01g N/A
Omega-3 - DHA 1.115g 0.001g N/A
Omega-3 - DPA 0.287g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

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

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
77%
Salmon raw
35%
Cheese
Minerals Daily Need Coverage Score
49%
Salmon raw
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 44mg)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 609mg)
Which food is lower in Saturated fat?
Salmon raw
Salmon raw is lower in Saturated fat (difference - 17.886g)
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.
Which food is richer in vitamins?
?
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. 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.