Blue Cheese vs. Salmon
Nutrition comparison of Blue Cheese and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blue cheese
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blue cheese and salmon:
- Both blue cheese and salmon are high in calories, potassium and protein.
- Blue cheese is an excellent source of Vitamin A and calcium.
- Salmon has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, blue cheese contains more riboflavin and folate.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Blue Cheese (Cheese, blue) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both blue cheese and salmon are high in calories. Blue cheese has 178% more calories than salmon - blue cheese has 353 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, blue cheese is much lighter in protein, much heavier in fat and similar to salmon for carbs. Blue cheese has a macronutrient ratio of 24:3:73 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blue Cheese | Salmon | |
|---|---|---|
| Protein | 24% | 67% |
| Carbohydrates | 3% | ~ |
| Fat | 73% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Both blue cheese and salmon are low in carbohydrates - blue cheese has 2.3g of total carbs per 100 grams and salmon does not contain significant amounts.
sugar
Blue cheese and salmon contain similar amounts of sugar - blue cheese has 0.5g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both blue cheese and salmon are high in protein. Blue cheese has a little more protein (4%) than salmon by weight - blue cheese has 21.4g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Blue cheese is high in saturated fat and salmon has 96% less saturated fat than blue cheese - blue cheese has 18.7g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and blue cheese are low in trans fat - salmon has 0.03g of trans fat per 100 grams and blue cheese does not contain significant amounts.
cholesterol
Blue cheese and salmon contain similar amounts of cholesterol - blue cheese has 75mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin A
Blue cheese is an excellent source of Vitamin A and it has 466% more Vitamin A than salmon - blue cheese has 198ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has 19 times more Vitamin D than blue cheese - blue cheese has 21iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.
Vitamin E
Blue cheese and salmon contain similar amounts of Vitamin E - blue cheese has 0.25mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Blue cheese and salmon contain similar amounts of Vitamin K - blue cheese has 2.4ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, blue cheese contains more riboflavin and folate. Both blue cheese and salmon contain significant amounts of pantothenic acid.
| Blue Cheese | Salmon | |
|---|---|---|
| Thiamin | 0.029 MG | 0.08 MG |
| Riboflavin | 0.382 MG | 0.105 MG |
| Niacin | 1.016 MG | 7.995 MG |
| Pantothenic acid | 1.729 MG | 1.03 MG |
| Vitamin B6 | 0.166 MG | 0.611 MG |
| Folate | 36 UG | 4 UG |
| Vitamin B12 | 1.22 UG | 4.15 UG |
Minerals
calcium
Blue cheese is an excellent source of calcium and it has 74 times more calcium than salmon - blue cheese has 528mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Blue cheese and salmon contain similar amounts of iron - blue cheese has 0.31mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both blue cheese and salmon are high in potassium. Salmon has 43% more potassium than blue cheese - blue cheese has 256mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blue cheese has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than blue cheese per 100 grams.
| Blue Cheese | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.264 G | 0.047 G |
| DHA | ~ | 0.333 G |
| EPA | ~ | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 0.264 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, blue cheese has more linoleic acid than salmon per 100 grams.
| Blue Cheese | Salmon | |
|---|---|---|
| linoleic acid | 0.536 G | 0.081 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.536 G | 0.085 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Blue Cheese or Salmon .
Note: The specific food items compared are: Blue Cheese (Cheese, blue) and Salmon (Fish, salmon, pink, raw) .
Blue Cheese g
()
|
Daily Values (%) |
Salmon g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does blue cheese or salmon contain more calories in 100 grams?Both blue cheese and salmon are high in calories. Blue cheese has 180% more calories than salmon - blue cheese has 353 calories in 100g and salmon has 127 calories.
Is blue cheese or salmon better for protein?
Both blue cheese and salmon are high in protein. Blue cheese has a little more protein ( 0%) than salmon by weight - blue cheese has 21.4g of protein per 100 grams and salmon has 20.5g of protein.
Does blue cheese or salmon contain more calcium?
Blue cheese is a rich source of calcium and it has 74 times more calcium than salmon - blue cheese has 528mg of calcium in 100 grams and salmon has 7mg of calcium.
Does blue cheese or salmon contain more potassium?
Both blue cheese and salmon are high in potassium. Salmon has 40% more potassium than blue cheese - blue cheese has 256mg of potassium in 100 grams and salmon has 366mg of potassium.