Cheddar Cheese vs. Salmon
Nutrition comparison of Cheddar Cheese and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and salmon:
- Both cheddar cheese and salmon are high in calories and protein.
- Cheddar cheese is an excellent source of Vitamin A and calcium.
- Salmon has 54% less cholesterol than cheddar cheese.
- Salmon has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, cheddar cheese contains more riboflavin and folate.
- Salmon is an excellent source of Vitamin D and potassium.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cheddar cheese and salmon are high in calories. Cheddar cheese has 217% more calories than salmon - cheddar cheese has 403 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, cheddar cheese is much lighter in protein, much heavier in fat and similar to salmon for carbs. Cheddar cheese has a macronutrient ratio of 23:3:74 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Salmon | |
|---|---|---|
| Protein | 23% | 67% |
| Carbohydrates | 3% | ~ |
| Fat | 74% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Both cheddar cheese and salmon are low in carbohydrates - cheddar cheese has 3.4g of total carbs per 100 grams and salmon does not contain significant amounts.
sugar
Cheddar cheese and salmon contain similar amounts of sugar - cheddar cheese has 0.48g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both cheddar cheese and salmon are high in protein. Cheddar cheese has 12% more protein than salmon - cheddar cheese has 22.9g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and salmon has 96% less saturated fat than cheddar cheese - cheddar cheese has 18.9g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and cheddar cheese are low in trans fat - salmon has 0.03g of trans fat per 100 grams and cheddar cheese does not contain significant amounts.
cholesterol
Salmon has 54% less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has 863% more Vitamin A than salmon - cheddar cheese has 337ug 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 17 times more Vitamin D than cheddar cheese - cheddar cheese has 24iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.
Vitamin E
Cheddar cheese and salmon contain similar amounts of Vitamin E - cheddar cheese has 0.71mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Cheddar cheese and salmon contain similar amounts of Vitamin K - cheddar 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, pantothenic acid, Vitamin B6 and Vitamin B12, however, cheddar cheese contains more riboflavin and folate.
| Cheddar Cheese | Salmon | |
|---|---|---|
| Thiamin | 0.029 MG | 0.08 MG |
| Riboflavin | 0.428 MG | 0.105 MG |
| Niacin | 0.059 MG | 7.995 MG |
| Pantothenic acid | 0.41 MG | 1.03 MG |
| Vitamin B6 | 0.066 MG | 0.611 MG |
| Folate | 27 UG | 4 UG |
| Vitamin B12 | 1.1 UG | 4.15 UG |
Minerals
calcium
Cheddar cheese is an excellent source of calcium and it has 100 times more calcium than salmon - cheddar cheese has 710mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Cheddar cheese and salmon contain similar amounts of iron - cheddar cheese has 0.14mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 382% more potassium than cheddar cheese - cheddar cheese has 76mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than cheddar cheese per 100 grams.
| Cheddar Cheese | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.047 G |
| DHA | 0.001 G | 0.333 G |
| EPA | 0.01 G | 0.182 G |
| DPA | 0.017 G | 0.047 G |
| Total | 0.142 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, cheddar cheese has more linoleic acid than salmon per 100 grams.
| Cheddar Cheese | Salmon | |
|---|---|---|
| other omega 6 | 0.036 G | 0.004 G |
| linoleic acid | 1.171 G | 0.081 G |
| Total | 1.207 G | 0.085 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cheddar Cheese (Cheese, cheddar) and Salmon (Fish, salmon, pink, raw) .
Cheddar Cheese g
()
|
Daily Values (%) |
Salmon g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 cheddar cheese or salmon contain more calories in 100 grams?Both cheddar cheese and salmon are high in calories. Cheddar cheese has 220% more calories than salmon - cheddar cheese has 403 calories in 100g and salmon has 127 calories.
Is cheddar cheese or salmon better for protein?
Both cheddar cheese and salmon are high in protein. Cheddar cheese has 10% more protein than salmon - cheddar cheese has 22.9g of protein per 100 grams and salmon has 20.5g of protein.
Does cheddar cheese or salmon contain more calcium?
Cheddar cheese is a rich source of calcium and it has 100 times more calcium than salmon - cheddar cheese has 710mg of calcium in 100 grams and salmon has 7mg of calcium.
Does cheddar cheese or salmon contain more potassium?
Salmon is a rich source of potassium and it has 380% more potassium than cheddar cheese - cheddar cheese has 76mg of potassium in 100 grams and salmon has 366mg of potassium.