Cheese vs. Salmon
Nutrition comparison of Cheese and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and salmon:
- Both cheese and salmon are high in calories and protein.
- Cheese is an excellent source of Vitamin A and calcium.
- Salmon has 52% less cholesterol than cheese.
- Salmon has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, cheese contains more riboflavin and folate.
- Salmon is an excellent source of Vitamin D and potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cheese and salmon are high in calories. Cheese has 202% more calories than salmon - cheese has 384 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, cheese is much lighter in protein, much heavier in fat and similar to salmon for carbs. Cheese has a macronutrient ratio of 25:0:75 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Salmon | |
|---|---|---|
| Protein | 25% | 67% |
| Carbohydrates | ~ | ~ |
| Fat | 75% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Both cheese and salmon are low in carbohydrates - cheese has 0.13g of total carbs per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both cheese and salmon are high in protein. Cheese has 15% more protein than salmon - cheese has 23.5g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and salmon has 95% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and cheese are low in trans fat - salmon has 0.03g of trans fat per 100 grams and cheese does not contain significant amounts.
cholesterol
Salmon has 52% less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has 397% more Vitamin A than salmon - cheese has 174ug 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 cheese - cheese has 21iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.
Vitamin E
Cheese and salmon contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Cheese and salmon contain similar amounts of Vitamin K - cheese has 2.5ug 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, cheese contains more riboflavin and folate.
| Cheese | Salmon | |
|---|---|---|
| Thiamin | 0.023 MG | 0.08 MG |
| Riboflavin | 0.318 MG | 0.105 MG |
| Niacin | 0.114 MG | 7.995 MG |
| Pantothenic acid | 0.249 MG | 1.03 MG |
| Vitamin B6 | 0.061 MG | 0.611 MG |
| Folate | 13 UG | 4 UG |
| Vitamin B12 | 1.23 UG | 4.15 UG |
Minerals
calcium
Cheese is an excellent source of calcium and it has 93 times more calcium than salmon - cheese has 659mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Cheese and salmon contain similar amounts of iron - cheese has 0.59mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 331% more potassium than cheese - cheese has 85mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than cheese per 100 grams.
| Cheese | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.047 G |
| DHA | ~ | 0.333 G |
| EPA | ~ | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 0.332 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than salmon per 100 grams.
| Cheese | Salmon | |
|---|---|---|
| linoleic acid | 0.532 G | 0.081 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.532 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.
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 cheese or salmon contain more calories in 100 grams?Both cheese and salmon are high in calories. Cheese has 200% more calories than salmon - cheese has 384 calories in 100g and salmon has 127 calories.
Is cheese or salmon better for protein?
Both cheese and salmon are high in protein. Cheese has 20% more protein than salmon - cheese has 23.5g of protein per 100 grams and salmon has 20.5g of protein.
Does cheese or salmon contain more calcium?
Cheese is a rich source of calcium and it has 93 times more calcium than salmon - cheese has 659mg of calcium in 100 grams and salmon has 7mg of calcium.
Does cheese or salmon contain more potassium?
Salmon is a rich source of potassium and it has 330% more potassium than cheese - cheese has 85mg of potassium in 100 grams and salmon has 366mg of potassium.