How many calories are in one cup of cheese?

Cheese has 430 calories per cup or 384 calories for every 100 grams. Most of its calories are from fat and protein.

How much protein is in one cup of cheese?

An excellent source of protein, a single cup of Cheese contains 53% of recommended daily values or 26.4 grams of protein. However, the protein in cheese is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in cheese?

Cheese is an excellent source of many nutrients, including protein, Vitamin A, calcium, riboflavin and Vitamin B12.

Does cheese contain omega 3 fatty acids?

Cheese is a source of healthy omega-3 fatty acids, containing a total of 0.37 grams for every cup. It contains significant amounts of alpha linoleic acid.

Does cheese contain antioxidants?

Cheese contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene.

What's similar to cheese in cooking?

Cheddar cheese are similar to, or commonly paired with cheese in cooking and recipes.

Food with Nutrition Similar to Cheese

Jump to:
Summary
Similar dairy
Similar vegan
Similar seafood
Similar meats
Other Similar Foods

Cheese source

Similar to Cheese

A common and nutrient dense dairy product, cheese is an excellent source of protein, Vitamin A, calcium and Vitamin B12. One cup of cheese contains about 430 calories.

Many foods are similar nutritionally to cheese, including greek yogurt, cottage cheese, big mac and filet o fish.

The closest vegan nutritional substitutes to cheese include fried tofu.

Unsurprisingly, the nutritional profiles of mozzarella cheese, parmesan cheese and cheddar cheese are almost identical to cheese.

We compared the key nutrients in cheese (protein, Vitamin A, calcium and Vitamin B12) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

dairy and eggs: Mozzarella Cheese, Parmesan Cheese, Cheddar Cheese, Greek Yogurt, Cottage Cheese, Vanilla Yogurt, Goat Cheese, Ricotta Cheese

vegan: Fried Tofu

seafood: Shrimp, Canned Tuna

meats: Ham, Sausage, Spam, Pork

other: Big Mac, Filet O Fish, Protein Powder, Quarter Pounder

The details of the top 20 foods most nutritionally similar to cheese are below.

dairy and eggs

There are quite a few dairy or egg products that offer similar nutritional benefits to cheese. Mozzarella cheese, parmesan cheese, cheddar cheese, greek yogurt and cottage cheese are all high in protein, Vitamin A, calcium and or Vitamin B12.

Mozzarella Cheese

Similarity: > 99%

Mozzarella cheese is high in many of the same nutrients as cheese, including protein, saturated fat, Vitamin A and calcium.

For 100 grams of cheese and mozzarella cheese:

Cheese (7/8 cup)		Mozzarella Cheese (3.5 ounces)
24	protein (G)	22
174	Vitamin A (UG)	197
659	calcium (MG)	575
1.2	Vitamin B12 (UG)	0.73

However, cheese does contain more Vitamin B12 than mozzarella cheese by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	318
0	sugar (G)	1
16	saturated fat (G)	16
174	Vitamin A (UG)	197
21	Vitamin D (IU)	18
0.25	Vitamin E (MG)	0.21
0.59	iron (MG)	0.2
85	potassium (MG)	75
0.02	thiamin (MG)	0.02
0.32	riboflavin (MG)	0.27
0.11	niacin (MG)	0.09
0.25	pantothenic acid (MG)	0.07
0.06	Vitamin B6 (MG)	0.06
13	folate (UG)	8
1.2	Vitamin B12 (UG)	0.73

0.997 | 0.997 | 3.88 Complete Comparison:
Mozzarella Cheese vs. Cheese

Parmesan Cheese

Similarity: > 99%

Parmesan cheese is high in many of the same nutrients as cheese, including protein, saturated fat, Vitamin A and calcium.

For 100 grams of cheese and parmesan cheese:

Cheese (7/8 cup)		Parmesan Cheese (3.5 ounces)
24	protein (G)	36
174	Vitamin A (UG)	207
659	calcium (MG)	1184
1.2	Vitamin B12 (UG)	1.2

However, cheese

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	392
0	sugar (G)	0.11
16	saturated fat (G)	15
174	Vitamin A (UG)	207
21	Vitamin D (IU)	19
0.25	Vitamin E (MG)	0.22
0.59	iron (MG)	0.82
85	potassium (MG)	92
0.02	thiamin (MG)	0.04
0.32	riboflavin (MG)	0.33
0.11	niacin (MG)	0.27
0.25	pantothenic acid (MG)	0.45
0.06	Vitamin B6 (MG)	0.09
13	folate (UG)	7
1.2	Vitamin B12 (UG)	1.2

0.995 | 0.995 | 5.7 Complete Comparison:
Parmesan Cheese vs. Cheese

Cheddar Cheese

Similarity: > 95%

Cheddar cheese is high in many of the same nutrients as cheese, including protein, saturated fat, Vitamin A and calcium. Also, cheddar cheese contains more riboflavin than cheese.

For 100 grams of cheese and cheddar cheese:

Cheese (7/8 cup)		Cheddar Cheese (3/4 cup)
24	protein (G)	23
174	Vitamin A (UG)	337
659	calcium (MG)	710
1.2	Vitamin B12 (UG)	1.1

However, cheese does contain more iron than cheddar cheese by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	403
0	sugar (G)	0.48
16	saturated fat (G)	19
174	Vitamin A (UG)	337
21	Vitamin D (IU)	24
0.25	Vitamin E (MG)	0.71
0.59	iron (MG)	0.14
85	potassium (MG)	76
0.02	thiamin (MG)	0.03
0.32	riboflavin (MG)	0.43
0.11	niacin (MG)	0.06
0.25	pantothenic acid (MG)	0.41
0.06	Vitamin B6 (MG)	0.07
13	folate (UG)	27
1.2	Vitamin B12 (UG)	1.1

0.994 | 0.994 | 5.35 Complete Comparison:
Cheddar Cheese vs. Cheese

Greek Yogurt

Similarity: > 95%

Greek yogurt is also high in protein and calcium. Also, greek yogurt contains more Vitamin C and potassium than cheese.

For 100 grams of cheese and greek yogurt:

Cheese (7/8 cup)		Greek Yogurt (1/2 container)
24	protein (G)	10
174	Vitamin A (UG)	90
659	calcium (MG)	115
1.2	Vitamin B12 (UG)	0.52

A higher water content, greek yogurt is less nutritionally dense than cheese. Cheese does contain more Vitamin A, Vitamin D and iron than greek yogurt by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	73
0	sugar (G)	3.6
16	saturated fat (G)	1.2
0	trans fat (G)	0.06
0	Vitamin C (MG)	0.8
174	Vitamin A (UG)	90
21	Vitamin D (IU)	0
0.25	Vitamin E (MG)	0.04
0.59	iron (MG)	0.04
85	potassium (MG)	141
0.02	thiamin (MG)	0.04
0.32	riboflavin (MG)	0.23
0.11	niacin (MG)	0.2
0.25	pantothenic acid (MG)	0.47
0.06	Vitamin B6 (MG)	0.06
13	folate (UG)	12
1.2	Vitamin B12 (UG)	0.52

0.982 | 0.982 | 1.79 Complete Comparison:
Greek Yogurt vs. Cheese

Cottage Cheese

Similarity: > 95%

Cottage cheese is also high in protein and calcium.

For 100 grams of cheese and cottage cheese:

Cheese (7/8 cup)		Cottage Cheese (3.5 ounces)
24	protein (G)	11
174	Vitamin A (UG)	37
659	calcium (MG)	83
1.2	Vitamin B12 (UG)	0.43

A higher water content, cottage cheese is less nutritionally dense than cheese. Cheese does contain more Vitamin A, Vitamin D and iron than cottage cheese by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	98
0	sugar (G)	2.7
16	saturated fat (G)	1.7
174	Vitamin A (UG)	37
21	Vitamin D (IU)	3
0.25	Vitamin E (MG)	0.08
0.59	iron (MG)	0.07
85	potassium (MG)	104
0.02	thiamin (MG)	0.03
0.32	riboflavin (MG)	0.16
0.11	niacin (MG)	0.1
0.25	pantothenic acid (MG)	0.56
0.06	Vitamin B6 (MG)	0.05
13	folate (UG)	12
1.2	Vitamin B12 (UG)	0.43

0.976 | 0.976 | 1.58 Complete Comparison:
Cottage Cheese vs. Cheese

Vanilla Yogurt

Similarity: > 95%

Vanilla yogurt is also high in calcium and contains some of the same nutrients. Also, vanilla yogurt contains more Vitamin C and potassium than cheese.

For 100 grams of cheese and vanilla yogurt:

Cheese (7/8 cup)		Vanilla Yogurt (3/8 cup)
24	protein (G)	4.8
174	Vitamin A (UG)	28
659	calcium (MG)	168
1.2	Vitamin B12 (UG)	0.52

A higher water content, vanilla yogurt is less nutritionally dense than cheese. Cheese does contain more protein, Vitamin A and Vitamin D than vanilla yogurt by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	100
0	sugar (G)	14
16	saturated fat (G)	2
0	Vitamin C (MG)	0.8
174	Vitamin A (UG)	28
21	Vitamin D (IU)	0
0.25	Vitamin E (MG)	0.07
0.59	iron (MG)	0.07
85	potassium (MG)	215
0.02	thiamin (MG)	0.04
0.32	riboflavin (MG)	0.2
0.11	niacin (MG)	0.11
0.25	pantothenic acid (MG)	0
0.06	Vitamin B6 (MG)	0.04
13	folate (UG)	11
1.2	Vitamin B12 (UG)	0.52

0.959 | 0.959 | 1.5 Complete Comparison:
Vanilla Yogurt vs. Cheese

Goat Cheese

Similarity: > 95%

Goat cheese is high in many of the same nutrients as cheese, including protein, saturated fat, Vitamin A and calcium. Moreover, goat cheese contains more iron, potassium, riboflavin and niacin than cheese.

For 100 grams of cheese and goat cheese:

Cheese (7/8 cup)		Goat Cheese (3.5 ounces)
24	protein (G)	22
174	Vitamin A (UG)	407
659	calcium (MG)	298
1.2	Vitamin B12 (UG)	0.22

However, cheese does contain more Vitamin B12 than goat cheese by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	364
0	sugar (G)	0.12
16	saturated fat (G)	21
174	Vitamin A (UG)	407
21	Vitamin D (IU)	22
0.25	Vitamin E (MG)	0.26
0.59	iron (MG)	1.6
85	potassium (MG)	158
0.02	thiamin (MG)	0.07
0.32	riboflavin (MG)	0.68
0.11	niacin (MG)	1.1
0.25	pantothenic acid (MG)	0.19
0.06	Vitamin B6 (MG)	0.06
13	folate (UG)	2
1.2	Vitamin B12 (UG)	0.22

0.955 | 0.955 | 3.98 Complete Comparison:
Goat Cheese vs. Cheese

Ricotta Cheese

Similarity: > 95%

Ricotta cheese is high in many of the same nutrients as cheese, including saturated fat, Vitamin A, calcium and Vitamin B12. Also, ricotta cheese contains more trans fat and potassium than cheese.

For 100 grams of cheese and ricotta cheese:

Cheese (7/8 cup)		Ricotta Cheese (3.5 ounces)
24	protein (G)	7.5
174	Vitamin A (UG)	120
659	calcium (MG)	206
1.2	Vitamin B12 (UG)	0.85

A higher water content, ricotta cheese is less nutritionally dense than cheese. Cheese does contain more protein and iron than ricotta cheese by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	150
0	sugar (G)	0.27
16	saturated fat (G)	6.4
0	trans fat (G)	0.33
174	Vitamin A (UG)	120
21	Vitamin D (IU)	10
0.25	Vitamin E (MG)	0.11
0.59	iron (MG)	0.13
85	potassium (MG)	219
0.02	thiamin (MG)	0.01
0.32	riboflavin (MG)	0.3
0.11	niacin (MG)	0.14
0.25	pantothenic acid (MG)	0.46
0.06	Vitamin B6 (MG)	0.1
13	folate (UG)	4
1.2	Vitamin B12 (UG)	0.85

0.951 | 0.951 | 2.22 Complete Comparison:
Ricotta Cheese vs. Cheese

vegan

Fried Tofu

Similarity: > 95%

Fried tofu is also high in protein and calcium. Moreover, fried tofu contains more dietary fiber, iron, potassium and thiamin than cheese.

For 100 grams of cheese and fried tofu:

Cheese (7/8 cup)		Fried Tofu (3.5 ounces)
24	protein (G)	19
174	Vitamin A (UG)	1
659	calcium (MG)	372
1.2	Vitamin B12 (UG)	0

However, cheese does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than fried tofu by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	270
0	dietary fiber (G)	3.9
0	sugar (G)	2.7
16	saturated fat (G)	2.9
174	Vitamin A (UG)	1
21	Vitamin D (IU)	0
0.25	Vitamin E (MG)	0.04
0.59	iron (MG)	4.9
85	potassium (MG)	146
0.02	thiamin (MG)	0.17
0.32	riboflavin (MG)	0.05
0.11	niacin (MG)	0.1
0.25	pantothenic acid (MG)	0.14
0.06	Vitamin B6 (MG)	0.1
13	folate (UG)	27
1.2	Vitamin B12 (UG)	0

0.965 | 0.965 | 4.39 Complete Comparison:
Fried Tofu vs. Cheese

seafood

Shrimp

Similarity: > 95%

Shrimp is also high in protein, calcium and Vitamin B12. Also, shrimp contains more niacin and Vitamin B6 than cheese.

For 100 grams of cheese and shrimp:

Cheese (7/8 cup)		Shrimp (17 medium)
24	protein (G)	14
174	Vitamin A (UG)	54
659	calcium (MG)	54
1.2	Vitamin B12 (UG)	1.1

However, cheese does contain more Vitamin A, Vitamin D and riboflavin than shrimp by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	71
16	saturated fat (G)	0.26
0	trans fat (G)	0.02
174	Vitamin A (UG)	54
21	Vitamin D (IU)	2
0.25	Vitamin E (MG)	1.3
0.59	iron (MG)	0.21
85	potassium (MG)	113
0.02	thiamin (MG)	0.02
0.32	riboflavin (MG)	0.02
0.11	niacin (MG)	1.8
0.25	pantothenic acid (MG)	0.31
0.06	Vitamin B6 (MG)	0.16
13	folate (UG)	19
1.2	Vitamin B12 (UG)	1.1

0.959 | 0.959 | 2.56 Complete Comparison:
Shrimp vs. Cheese

Canned Tuna

Similarity: > 95%

Canned tuna is also high in protein and Vitamin B12. Also, canned tuna contains more potassium, niacin and Vitamin B6 than cheese.

For 100 grams of cheese and canned tuna:

Cheese (7/8 cup)		Canned Tuna (3.5 ounces)
24	protein (G)	24
174	Vitamin A (UG)	6
659	calcium (MG)	14
1.2	Vitamin B12 (UG)	1.2

However, cheese does contain more Vitamin A, Vitamin D, calcium and riboflavin than canned tuna by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	128
16	saturated fat (G)	0.79
174	Vitamin A (UG)	6
21	Vitamin D (IU)	0
0.25	Vitamin E (MG)	0
0.59	iron (MG)	0.97
85	potassium (MG)	237
0.02	thiamin (MG)	0.01
0.32	riboflavin (MG)	0.04
0.11	niacin (MG)	5.8
0.25	pantothenic acid (MG)	0.12
0.06	Vitamin B6 (MG)	0.22
13	folate (UG)	2
1.2	Vitamin B12 (UG)	1.2

0.956 | 0.956 | 3.4 Complete Comparison:
Canned Tuna vs. Cheese

meats

Several meats offer similar nutrients to cheese including ham, sausage, spam and pork.

Ham

Similarity: > 95%

Ham is also high in protein, saturated fat and Vitamin B12. Moreover, ham contains more potassium, thiamin, niacin and Vitamin B6 than cheese.

For 100 grams of cheese and ham:

Cheese (7/8 cup)		Ham (3.5 ounces)
24	protein (G)	16
174	Vitamin A (UG)	0
659	calcium (MG)	10
1.2	Vitamin B12 (UG)	0.95

However, cheese does contain more Vitamin A, calcium and riboflavin than ham by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	263
16	saturated fat (G)	7.2
174	Vitamin A (UG)	0
21	Vitamin D (IU)	26
0.25	Vitamin E (MG)	0.27
0.59	iron (MG)	0.79
85	potassium (MG)	311
0.02	thiamin (MG)	0.71
0.32	riboflavin (MG)	0.19
0.11	niacin (MG)	4.2
0.25	pantothenic acid (MG)	0.18
0.06	Vitamin B6 (MG)	0.26
13	folate (UG)	1
1.2	Vitamin B12 (UG)	0.95

0.957 | 0.957 | 3.69 Complete Comparison:
Ham vs. Cheese

Sausage

Similarity: > 95%

Sausage is also high in protein, saturated fat and Vitamin B12. Moreover, sausage contains more Vitamin D, Vitamin E, iron and potassium than cheese.

For 100 grams of cheese and sausage:

Cheese (7/8 cup)		Sausage (1.25 link)
24	protein (G)	18
174	Vitamin A (UG)	10
659	calcium (MG)	13
1.2	Vitamin B12 (UG)	0.9

However, cheese does contain more Vitamin A and calcium than sausage by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	324
0	sugar (G)	1.4
16	saturated fat (G)	9
0	trans fat (G)	0.1
174	Vitamin A (UG)	10
21	Vitamin D (IU)	41
0.25	Vitamin E (MG)	0.25
0.59	iron (MG)	1.3
85	potassium (MG)	339
0.02	thiamin (MG)	0.35
0.32	riboflavin (MG)	0.26
0.11	niacin (MG)	6.3
0.25	pantothenic acid (MG)	0.84
0.06	Vitamin B6 (MG)	0.37
13	folate (UG)	4
1.2	Vitamin B12 (UG)	0.9

0.953 | 0.953 | 4.09 Complete Comparison:
Sausage vs. Cheese

Spam

Similarity: > 95%

Spam is also high in protein and saturated fat. Moreover, spam contains more Vitamin C, potassium, thiamin, niacin and Vitamin B6 than cheese.

For 100 grams of cheese and spam:

Cheese (7/8 cup)		Spam (3.5 ounces)
24	protein (G)	13
174	Vitamin A (UG)	0
659	calcium (MG)	0
1.2	Vitamin B12 (UG)	0.61

However, cheese does contain more Vitamin A, calcium, riboflavin, pantothenic acid and Vitamin B12 than spam by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	293
16	saturated fat (G)	8.9
0	Vitamin C (MG)	43
174	Vitamin A (UG)	0
21	Vitamin D (IU)	23
0.25	Vitamin E (MG)	0.24
0.59	iron (MG)	0.64
85	potassium (MG)	564
0.02	thiamin (MG)	0.26
0.32	riboflavin (MG)	0.18
0.11	niacin (MG)	3.2
0.25	pantothenic acid (MG)	0
0.06	Vitamin B6 (MG)	0.28
13	folate (UG)	4
1.2	Vitamin B12 (UG)	0.61

0.95 | 0.95 | 3.75 Complete Comparison:
Spam vs. Cheese

Pork

Similarity: > 95%

Pork is also high in protein and saturated fat. Moreover, pork contains more Vitamin C, Vitamin D, iron, potassium and thiamin than cheese.

For 100 grams of cheese and pork:

Cheese (7/8 cup)		Pork (3.5 ounces)
24	protein (G)	26
174	Vitamin A (UG)	2
659	calcium (MG)	22
1.2	Vitamin B12 (UG)	0.54

However, cheese does contain more Vitamin A, calcium, riboflavin and Vitamin B12 than pork by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	297
16	saturated fat (G)	7.7
0	Vitamin C (MG)	0.7
174	Vitamin A (UG)	2
21	Vitamin D (IU)	21
0.25	Vitamin E (MG)	0.21
0.59	iron (MG)	1.3
85	potassium (MG)	362
0.02	thiamin (MG)	0.71
0.32	riboflavin (MG)	0.22
0.11	niacin (MG)	4.2
0.25	pantothenic acid (MG)	0.52
0.06	Vitamin B6 (MG)	0.39
13	folate (UG)	6
1.2	Vitamin B12 (UG)	0.54

0.95 | 0.95 | 4.54 Complete Comparison:
Pork vs. Cheese

other

Several other foods offer similar nutrients to cheese including big mac, filet o fish, protein powder and quarter pounder.

Big Mac

Similarity: > 95%

Big mac is also high in protein, calcium and Vitamin B12. Moreover, big mac contains more dietary fiber, iron, potassium and thiamin than cheese.

For 100 grams of cheese and big mac:

Cheese (7/8 cup)		Big Mac (1/2 burger)
24	protein (G)	12
174	Vitamin A (UG)	0
659	calcium (MG)	116
1.2	Vitamin B12 (UG)	0.88

However, cheese does contain more Vitamin A, Vitamin D, riboflavin and pantothenic acid than big mac by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	257
0	dietary fiber (G)	1.6
0	sugar (G)	4
16	saturated fat (G)	3.8
0	Vitamin C (MG)	0.4
174	Vitamin A (UG)	0
21	Vitamin D (IU)	0
0.25	Vitamin E (MG)	0
0.59	iron (MG)	2
85	potassium (MG)	181
0.02	thiamin (MG)	0.18
0.32	riboflavin (MG)	0.21
0.11	niacin (MG)	3.4
0.25	pantothenic acid (MG)	0
0.06	Vitamin B6 (MG)	0
13	folate (UG)	46
1.2	Vitamin B12 (UG)	0.88

0.976 | 0.976 | 2.72 Complete Comparison:
Big Mac vs. Cheese

Filet O Fish

Similarity: > 95%

Filet o fish is also high in protein, calcium and Vitamin B12. Moreover, filet o fish contains more dietary fiber, trans fat, iron and potassium than cheese.

For 100 grams of cheese and filet o fish:

Cheese (7/8 cup)		Filet O Fish (3/4 sandwich)
24	protein (G)	11
174	Vitamin A (UG)	0
659	calcium (MG)	120
1.2	Vitamin B12 (UG)	1.1

However, cheese does contain more Vitamin A, Vitamin D, riboflavin and pantothenic acid than filet o fish by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	282
0	dietary fiber (G)	1.4
0	sugar (G)	3.7
16	saturated fat (G)	2.8
0	trans fat (G)	0.13
0	Vitamin C (MG)	0.3
174	Vitamin A (UG)	0
21	Vitamin D (IU)	0
0.25	Vitamin E (MG)	1.2
0.59	iron (MG)	1.6
85	potassium (MG)	220
0.02	thiamin (MG)	0.21
0.32	riboflavin (MG)	0.13
0.11	niacin (MG)	2.2
0.25	pantothenic acid (MG)	0
0.06	Vitamin B6 (MG)	0
13	folate (UG)	21
1.2	Vitamin B12 (UG)	1.1

0.967 | 0.967 | 3.13 Complete Comparison:
Filet O Fish vs. Cheese

Protein Powder

Similarity: > 95%

Protein powder is also high in protein, calcium and Vitamin B12. Moreover, protein powder contains more dietary fiber, iron, potassium, thiamin and riboflavin than cheese.

For 100 grams of cheese and protein powder:

Cheese (7/8 cup)		Protein Powder (3 scoops)
24	protein (G)	78
174	Vitamin A (UG)	0
659	calcium (MG)	469
1.2	Vitamin B12 (UG)	2.5

However, cheese does contain more Vitamin A, Vitamin D and pantothenic acid than protein powder by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	352
0	dietary fiber (G)	3.1
16	saturated fat (G)	0.78
174	Vitamin A (UG)	0
21	Vitamin D (IU)	0
0.25	Vitamin E (MG)	0
0.59	iron (MG)	1.1
85	potassium (MG)	500
0.02	thiamin (MG)	0.61
0.32	riboflavin (MG)	2
0.11	niacin (MG)	1.1
0.25	pantothenic acid (MG)	0
0.06	Vitamin B6 (MG)	0.61
13	folate (UG)	33
1.2	Vitamin B12 (UG)	2.5

0.963 | 0.963 | 3.36 Complete Comparison:
Protein Powder vs. Cheese

Quarter Pounder

Similarity: > 95%

Quarter pounder is also high in protein, calcium and Vitamin B12. Moreover, quarter pounder contains more dietary fiber, Vitamin C, iron and potassium than cheese.

For 100 grams of cheese and quarter pounder:

Cheese (7/8 cup)		Quarter Pounder (5/8 burger)
24	protein (G)	14
174	Vitamin A (UG)	0
659	calcium (MG)	84
1.2	Vitamin B12 (UG)	1.3

However, cheese does contain more Vitamin A, Vitamin D, pantothenic acid and Vitamin B6 than quarter pounder by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	244
0	dietary fiber (G)	1.6
0	sugar (G)	5.1
16	saturated fat (G)	4
0	Vitamin C (MG)	0.9
174	Vitamin A (UG)	0
21	Vitamin D (IU)	0
0.25	Vitamin E (MG)	0
0.59	iron (MG)	2.4
85	potassium (MG)	227
0.02	thiamin (MG)	0.18
0.32	riboflavin (MG)	0.34
0.11	niacin (MG)	4.5
0.25	pantothenic acid (MG)	0
0.06	Vitamin B6 (MG)	0
13	folate (UG)	56
1.2	Vitamin B12 (UG)	1.3

0.959 | 0.959 | 3.23 Complete Comparison:
Quarter Pounder vs. Cheese

Other Nutritional Substitutes

Recent