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Cheese vs. Sea bass — In-Depth Nutrition Comparison

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What are the differences between cheese and sea bass?

  • Cheese is higher in calcium, vitamin B2, phosphorus, zinc, and vitamin A; however, sea bass is richer in vitamin B12, selenium, and vitamin B6.
  • Sea bass's daily need coverage for vitamin B12 is 138% more.
  • Sea bass contains 37 times less calcium than cheese. Cheese contains 710mg of calcium, while sea bass contains 19mg.
  • Sea bass has less saturated fat.

We used Cheese, cheddar and Fish, bass, striped, cooked, dry heat types in this article.

Infographic

Cheese vs Sea bass 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
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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more CalciumCalcium +3636.8%
Contains more ZincZinc +613.7%
Contains more PhosphorusPhosphorus +79.1%
Contains more ManganeseManganese +42.1%
Contains more MagnesiumMagnesium +88.9%
Contains more PotassiumPotassium +331.6%
Contains more IronIron +671.4%
Contains more CopperCopper +33.3%
Contains less SodiumSodium -86.5%
Contains more SeleniumSelenium +64.2%

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
Cheese
6
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% 10% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +964.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +1056.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +170%
Contains more Vitamin B1Vitamin B1 +296.6%
Contains more Vitamin B3Vitamin B3 +4235.6%
Contains more Vitamin B5Vitamin B5 +111%
Contains more Vitamin B6Vitamin B6 +424.2%
Contains more Vitamin B12Vitamin B12 +300.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Sea bass DV% diff.
Vitamin B12 1.1µg 4.41µg 138%
Saturated fat 18.867g 0.65g 83%
Calcium 710mg 19mg 69%
Fats 33.31g 2.99g 47%
Vitamin A 330µg 31µg 33%
Selenium 28.5µg 46.8µg 33%
Vitamin B2 0.428mg 0.037mg 30%
Phosphorus 455mg 254mg 29%
Zinc 3.64mg 0.51mg 28%
Sodium 653mg 88mg 25%
Vitamin B6 0.066mg 0.346mg 22%
Monounsaturated fat 9.246g 0.846g 21%
Vitamin B3 0.059mg 2.558mg 16%
Calories 404kcal 124kcal 14%
Iron 0.14mg 1.08mg 12%
Vitamin B5 0.41mg 0.865mg 9%
Potassium 76mg 328mg 7%
Vitamin B1 0.029mg 0.115mg 7%
Magnesium 27mg 51mg 6%
Vitamin E 0.71mg 5%
Folate 27µg 10µg 4%
Vitamin D* 24 IU 3%
Vitamin D 0.6µg 3%
Choline 16.5mg 3%
Polyunsaturated fat 1.421g 1.005g 3%
Vitamin K 2.4µg 2%
Carbs 3.09g 0g 1%
Cholesterol 99mg 103mg 1%
Copper 0.03mg 0.04mg 1%
Protein 22.87g 22.73g 0%
Protein per 100 calories 5.7g 18g N/A
Calories per 10 g protein 177kcal 55kcal N/A
Weight per 100 calories 25g 81g N/A
Unsaturated / Saturated Fat ratio 0.57 2.8 N/A
Net carbs 3.09g 0g N/A
Sugar 0.48g N/A
Manganese 0.027mg 0.019mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.255mg 0%
Threonine 1.044mg 0.997mg 0%
Isoleucine 1.206mg 1.047mg 0%
Leucine 1.939mg 1.848mg 0%
Lysine 1.025mg 2.088mg 0%
Methionine 0.547mg 0.673mg 0%
Phenylalanine 1.074mg 0.887mg 0%
Valine 1.404mg 1.171mg 0%
Histidine 0.547mg 0.669mg 0%
Omega-3 - EPA 0.01g 0.217g N/A
Omega-3 - DHA 0.001g 0.75g N/A
Omega-3 - DPA 0.017g 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
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more FatsFats +1014%
Contains more CarbsCarbs +∞%
Contains more OtherOther +303.3%
Contains more WaterWater +98.2%
~equal in Protein ~22.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
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
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains more Mono. FatMonounsaturated fat +992.9%
Contains more Poly. FatPolyunsaturated fat +41.4%
Contains less Sat. FatSaturated fat -96.6%

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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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.