Raw Beef vs. Cheese
Nutrition comparison of Raw Beef and Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and cheese:
- Both raw beef and cheese are high in calories, protein and saturated fat.
- Cheese has more riboflavin, however, raw beef contains more niacin and Vitamin B6.
- Cheese has signficantly less trans fat than raw beef.
- Cheese is an excellent source of Vitamin A and calcium.
- Raw beef is a great source of potassium.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Cheese (Cheese, Mexican blend) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw beef and cheese are high in calories. Cheese has 16% more calories than raw beef - raw beef has 332 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, raw beef is lighter in protein, heavier in fat and similar to cheese for carbs. Raw beef has a macronutrient ratio of 18:0:82 and for cheese, 25:0:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Cheese | |
|---|---|---|
| Protein | 18% | 25% |
| Carbohydrates | ~ | ~ |
| Fat | 82% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Both cheese and raw beef are low in carbohydrates - cheese has 0.13g of total carbs per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Both raw beef and cheese are high in protein. Cheese has 64% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Both raw beef and cheese are high in saturated fat. Cheese has 37% more saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
trans fat
Cheese has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and cheese does not contain significant amounts.
cholesterol
Raw beef and cheese contain similar amounts of cholesterol - raw beef has 78mg 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 42 times more Vitamin A than raw beef - raw beef has 4ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has 600% more Vitamin D than raw beef - raw beef has 3iu of Vitamin D per 100 grams and cheese has 21iu of Vitamin D.
Vitamin E
Raw beef and cheese contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Raw beef and cheese contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Cheese has more riboflavin, however, raw beef contains more niacin and Vitamin B6. Both raw beef and cheese contain significant amounts of thiamin, pantothenic acid, folate and Vitamin B12.
| Raw Beef | Cheese | |
|---|---|---|
| Thiamin | 0.044 MG | 0.023 MG |
| Riboflavin | 0.151 MG | 0.318 MG |
| Niacin | 3.382 MG | 0.114 MG |
| Pantothenic acid | 0.395 MG | 0.249 MG |
| Vitamin B6 | 0.278 MG | 0.061 MG |
| Folate | 9 UG | 13 UG |
| Vitamin B12 | 2.07 UG | 1.23 UG |
Minerals
calcium
Cheese is an excellent source of calcium and it has 26 times more calcium than raw beef - raw beef has 24mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Raw beef has 178% more iron than cheese - raw beef has 1.6mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Raw beef is a great source of potassium and it has 156% more potassium than cheese - raw beef has 218mg 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 beef per 100 grams.
| Raw Beef | Cheese | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.332 G |
| Total | 0.084 G | 0.332 G |
omega 6s
Comparing omega-6 fatty acids, both raw beef and cheese contain significant amounts of linoleic acid.
| Raw Beef | Cheese | |
|---|---|---|
| other omega 6 | 0.019 G | ~ |
| linoleic acid | 0.577 G | 0.532 G |
| Total | 0.596 G | 0.532 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.
Raw Beef g
()
|
Daily Values (%) |
Cheese 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 % |
|
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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 beef or cheese contain more calories in 100 grams?Both raw beef and cheese are high in calories. Cheese has 20% more calories than raw beef - raw beef has 332 calories in 100g and cheese has 384 calories.
Does raw beef or cheese contain more calcium?
Cheese is a rich source of calcium and it has 26 times more calcium than raw beef - raw beef has 24mg of calcium in 100 grams and cheese has 659mg of calcium.