Cheese vs. Raw Chicken
Nutrition comparison of Cheese and Raw Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
raw chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and raw chicken:
- Both raw chicken and cheese are high in calories and protein.
- Cheese is an excellent source of Vitamin A and calcium.
- Raw chicken has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cheese contains more folate and Vitamin B12.
- Raw chicken is an excellent source of potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Raw Chicken (Chicken, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw chicken and cheese are high in calories. Cheese has 169% more calories than raw chicken - raw chicken has 143 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is much lighter in protein, much heavier in fat and similar to raw chicken for carbs. Cheese has a macronutrient ratio of 25:0:75 and for raw chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Raw Chicken | |
|---|---|---|
| Protein | 25% | 49% |
| Carbohydrates | ~ | ~ |
| Fat | 75% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Both raw chicken and cheese are low in carbohydrates - raw chicken has 0.04g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
Protein
protein
Both raw chicken and cheese are high in protein. Cheese has 35% more protein than raw chicken - raw chicken has 17.4g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and raw chicken has 86% less saturated fat than cheese - raw chicken has 2.3g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
trans fat
Both raw chicken and cheese are low in trans fat - raw chicken has 0.07g of trans fat per 100 grams and cheese does not contain significant amounts.
cholesterol
Raw chicken and cheese contain similar amounts of cholesterol - raw chicken has 86mg of cholesterol per 100 grams and cheese has 95mg of cholesterol.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than raw chicken - cheese has 174ug of Vitamin A per 100 grams and raw chicken does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than raw chicken - cheese has 21iu of Vitamin D per 100 grams and raw chicken does not contain significant amounts.
Vitamin E
Raw chicken and cheese contain similar amounts of Vitamin E - raw chicken has 0.27mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Raw chicken and cheese contain similar amounts of Vitamin K - raw chicken has 0.8ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Raw chicken has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cheese contains more folate and Vitamin B12. Both cheese and raw chicken contain significant amounts of riboflavin.
| Cheese | Raw Chicken | |
|---|---|---|
| Thiamin | 0.023 MG | 0.109 MG |
| Riboflavin | 0.318 MG | 0.241 MG |
| Niacin | 0.114 MG | 5.575 MG |
| Pantothenic acid | 0.249 MG | 1.092 MG |
| Vitamin B6 | 0.061 MG | 0.512 MG |
| Folate | 13 UG | 1 UG |
| Vitamin B12 | 1.23 UG | 0.56 UG |
Minerals
calcium
Cheese is an excellent source of calcium and it has 108 times more calcium than raw chicken - raw chicken has 6mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Raw chicken and cheese contain similar amounts of iron - raw chicken has 0.82mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Raw chicken is an excellent source of potassium and it has 514% more potassium than cheese - raw chicken has 522mg of potassium per 100 grams and cheese has 85mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than raw chicken per 100 grams, however, raw chicken contains more dha than cheese per 100 grams.
| Cheese | Raw Chicken | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.071 G |
| DHA | ~ | 0.023 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.332 G | 0.11 G |
omega 6s
Comparing omega-6 fatty acids, raw chicken has more linoleic acid than cheese per 100 grams.
| Cheese | Raw Chicken | |
|---|---|---|
| linoleic acid | 0.532 G | 1.324 G |
| other omega 6 | ~ | 0.014 G |
| Total | 0.532 G | 1.338 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: Cheese (Cheese, Mexican blend) and Raw Chicken (Chicken, ground, raw) .
Cheese g
()
|
Daily Values (%) |
Raw Chicken 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 raw chicken or cheese contain more calories in 100 grams?Both raw chicken and cheese are high in calories. Cheese has 170% more calories than raw chicken - raw chicken has 143 calories in 100g and cheese has 384 calories.
Is raw chicken or cheese better for protein?
Both raw chicken and cheese are high in protein. Cheese has 40% more protein than raw chicken - raw chicken has 17.4g of protein per 100 grams and cheese has 23.5g of protein.
Does raw chicken or cheese contain more calcium?
Cheese is a rich source of calcium and it has 108 times more calcium than raw chicken - raw chicken has 6mg of calcium in 100 grams and cheese has 659mg of calcium.
Does raw chicken or cheese contain more potassium?
Raw chicken is a rich source of potassium and it has 510% more potassium than cheese - raw chicken has 522mg of potassium in 100 grams and cheese has 85mg of potassium.