Cheese vs. Salt
Nutrition comparison of Cheese and Salt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
salt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and salt:
- Cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Cheese is an excellent source of Vitamin A, calcium and protein.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Salt (Salt, table) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and salt has less calories than cheese - cheese has 384 calories per 100 grams and salt does not contain significant amounts.
| Cheese | Salt | |
|---|---|---|
| Protein | 25% | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 75% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both cheese and salt are low in carbohydrates - cheese has 0.13g of total carbs per 100 grams and salt does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has more protein than salt - cheese has 23.5g of protein per 100 grams and salt does not contain significant amounts.
Fat
saturated fat
Cheese is high in saturated fat and salt has less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and salt does not contain significant amounts.
cholesterol
Salt has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and salt does not contain significant amounts.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than salt - cheese has 174ug of Vitamin A per 100 grams and salt does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than salt - cheese has 21iu of Vitamin D per 100 grams and salt does not contain significant amounts.
Vitamin E
Cheese and salt contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and salt does not contain significant amounts.
Vitamin K
Cheese and salt contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and salt does not contain significant amounts.
The B Vitamins
Cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Cheese | Salt | |
|---|---|---|
| Thiamin | 0.023 MG | ~ |
| Riboflavin | 0.318 MG | ~ |
| Niacin | 0.114 MG | ~ |
| Pantothenic acid | 0.249 MG | ~ |
| Vitamin B6 | 0.061 MG | ~ |
| Folate | 13 UG | ~ |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Cheese is an excellent source of calcium and it has 26 times more calcium than salt - cheese has 659mg of calcium per 100 grams and salt has 24mg of calcium.
iron
Cheese and salt contain similar amounts of iron - cheese has 0.59mg of iron per 100 grams and salt has 0.33mg of iron.
potassium
Cheese has 963% more potassium than salt - cheese has 85mg of potassium per 100 grams and salt has 8mg of potassium.
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 (%) |
Salt 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 salt contain more calories in 100 grams?Cheese is high in calories and salt has less calories than cheese - cheese has 384 calories in 100g and salt does not contain significant amounts.
Does cheese or salt contain more calcium?
Cheese is a rich source of calcium and it has 26 times more calcium than salt - cheese has 659mg of calcium in 100 grams and salt has 24mg of calcium.