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Table salt vs. Cheese — In-Depth Nutrition Comparison

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What are the main differences between Table salt and Cheese?

  • Cheese has more Calcium, Phosphorus, Selenium, Vitamin B12, Vitamin A RAE, Vitamin B2, and Zinc than Table salt.
  • Table salt's daily need coverage for Sodium is 1657% higher.
  • Cheese is lower in Sodium.

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

Infographic

Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
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%
Contains more IronIron +135.7%
Contains more ManganeseManganese +270.4%
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%
~equal in Copper ~0.03mg

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Cheese
Cheese
12
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin DVitamin D +∞%
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 +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
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
Contains more OtherOther +2590%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +18410%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Table salt Cheese Opinion
Calories 0kcal 404kcal Cheese
Protein 0g 22.87g Cheese
Fats 0g 33.31g Cheese
Net carbs 0g 3.09g Cheese
Carbs 0g 3.09g Cheese
Cholesterol 0mg 99mg Table salt
Vitamin D 0IU 24IU Cheese
Magnesium 1mg 27mg Cheese
Calcium 24mg 710mg Cheese
Potassium 8mg 76mg Cheese
Iron 0.33mg 0.14mg Table salt
Sugar 0g 0.48g Table salt
Copper 0.03mg 0.03mg
Zinc 0.1mg 3.64mg Cheese
Phosphorus 0mg 455mg Cheese
Sodium 38758mg 653mg Cheese
Vitamin A 0IU 1242IU Cheese
Vitamin A RAE 0µg 330µg Cheese
Vitamin E 0mg 0.71mg Cheese
Vitamin D 0µg 0.6µg Cheese
Manganese 0.1mg 0.027mg Table salt
Selenium 0.1µg 28.5µg Cheese
Vitamin B1 0mg 0.029mg Cheese
Vitamin B2 0mg 0.428mg Cheese
Vitamin B3 0mg 0.059mg Cheese
Vitamin B5 0mg 0.41mg Cheese
Vitamin B6 0mg 0.066mg Cheese
Vitamin B12 0µg 1.1µg Cheese
Vitamin K 0µg 2.4µg Cheese
Folate 0µg 27µg Cheese
Trans Fat 0g 0.917g Table salt
Choline 0mg 16.5mg Cheese
Saturated Fat 0g 18.867g Table salt
Monounsaturated Fat 0g 9.246g Cheese
Polyunsaturated fat 0g 1.421g Cheese
Tryptophan 0mg 0.547mg Cheese
Threonine 0mg 1.044mg Cheese
Isoleucine 0mg 1.206mg Cheese
Leucine 0mg 1.939mg Cheese
Lysine 0mg 1.025mg Cheese
Methionine 0mg 0.547mg Cheese
Phenylalanine 0mg 1.074mg Cheese
Valine 0mg 1.404mg Cheese
Histidine 0mg 0.547mg Cheese
Omega-3 - EPA 0g 0.01g Cheese
Omega-3 - DHA 0g 0.001g Cheese
Omega-3 - DPA 0g 0.017g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Table salt Cheese
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
0%
Table salt
33%
Cheese
Minerals Daily Need Coverage Score
510%
Table salt
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Table salt
Table salt is lower in Cholesterol (difference - 99mg)
Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 0.48g)
Which food is lower in Saturated Fat?
Table salt
Table salt is lower in Saturated Fat (difference - 18.867g)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $1.9)
Which food contains less Sodium?
Cheese
Cheese contains less Sodium (difference - 38105mg)
Which food is richer in minerals?
Cheese
Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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