Beef vs Cheese
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Cheese, cheddar is higher in more vitamins & minerals
Calories (kcal)
Beef 122
Cheese 408
Protein (g)
Beef 23.4
Cheese 23.3
Carbs (g)
Beef 0
Cheese 2.44
Fat (g)
Beef 2.48
Cheese 34.0
Fiber (g)
Beef —
Cheese —
Quick answers
Which has more protein?
Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw — 23.4g vs 23.3g per 100g.
Which has fewer calories?
Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw — 122 vs 408 kcal per 100g.
Which is more nutrient-dense?
Cheese, cheddar scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Beef | Cheese | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 122 kcal | 408 kcal | -70% |
| Macronutrients | |||
| Water | 73.7 g | 36.6 g | +101% |
| Protein | 23.4 g | 23.3 g | = |
| Total lipid (fat) | 2.48 g | 34.0 g | -93% |
| Carbohydrate, by difference | 0 g | 2.44 g | -100% |
| Sugars, Total | — | 0.330 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.953 g | 19.2 g | -95% |
| Fatty acids, total monounsaturated | 0.951 g | 7.44 g | -87% |
| Fatty acids, total trans | 0.129 g | 1.14 g | -89% |
| Cholesterol | 62.0 mg | 100 mg | -38% |
| Vitamins | |||
| Thiamin (Vitamin B1) | — | 0.029 mg | |
| Riboflavin (Vitamin B2) | 0.185 mg | 0.441 mg | -58% |
| Niacin (Vitamin B3) | 6.58 mg | 0.052 mg | +12554% |
| Pantothenic acid (Vitamin B5) | — | 0.413 mg | |
| Vitamin B-6 — Pyridoxine | 0.638 mg | 0.069 mg | +825% |
| Biotin (Vitamin B7) | — | 21.0 ug | |
| Vitamin B-12 — Cobalamin | 2.06 ug | 1.06 ug | +94% |
| Vitamin A, RAE | — | 316 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.750 mg | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 9.30 ug | |
| Minerals | |||
| Calcium, Ca | 13.0 mg | 707 mg | -98% |
| Iron, Fe | 1.37 mg | 0.160 mg | +756% |
| Magnesium, Mg | 11.4 mg | 26.8 mg | -57% |
| Phosphorus, P | 222 mg | 458 mg | -52% |
| Potassium, K | 312 mg | 77.0 mg | +305% |
| Sodium, Na | 50.0 mg | 654 mg | -92% |
| Zinc, Zn | 3.38 mg | 3.67 mg | -8% |
| Copper, Cu | 0.035 mg | 0.033 mg | +6% |
| Manganese, Mn | 0.002 mg | 0.026 mg | -92% |
| Selenium, Se | 22.2 ug | 28.3 ug | -22% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 116 kcal | 409 kcal | -72% |
| Energy (Atwater Specific Factors) | 122 kcal | 408 kcal | -70% |
| Energy | 512 kj | 1710 kj | -70% |
| Nitrogen | — | 3.65 g | |
| Total fat (NLEA) | 2.23 g | 29.0 g | -92% |
| Ash | 1.08 g | 3.67 g | -71% |
| Sucrose | — | 0 g | |
| Glucose | — | 0.100 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0.160 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0.070 g | |
| Betaine | — | 0.700 mg | |
| Retinol | — | 316 ug | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.040 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin K1 — Phylloquinone | — | 2.40 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | — | 0.653 g | |
| SFA 6:0 (Caproic acid) | — | 0.543 g | |
| SFA 8:0 (Caprylic acid) | — | 0.349 g | |
| SFA 10:0 (Capric acid) | 0.003 g | 0.843 g | -100% |
| SFA 11:0 (Undecanoic acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | 0.002 g | 0.963 g | -100% |
| SFA 14:0 (Myristic acid) | 0.062 g | 3.10 g | -98% |
| SFA 15:0 (Pentadecanoic acid) | 0.011 g | 0.327 g | -97% |
| SFA 16:0 (Palmitic acid) | 0.546 g | 8.79 g | -94% |
| SFA 17:0 (Margaric acid) | 0.027 g | 0.196 g | -86% |
| SFA 18:0 (Stearic acid) | 0.297 g | 3.39 g | -91% |
| SFA 20:0 (Arachidic acid) | 0.002 g | 0.049 g | -96% |
| SFA 22:0 (Behenic acid) | — | 0.015 g | |
| SFA 24:0 (Lignoceric acid) | 0.003 g | 0.009 g | -67% |
| MUFA 14:1 c | 0.018 g | 0.310 g | -94% |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.072 g | 0.412 g | -83% |
| MUFA 17:1 (Heptadecenoic acid) | 0.021 g | 0.061 g | -66% |
| MUFA 17:1 c | 0.021 g | 0.061 g | -66% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.833 g | 6.59 g | -87% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.007 g | 0.064 g | -89% |
| MUFA 20:1 c | 0.007 g | 0.064 g | -89% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.001 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.192 g | 1.18 g | -84% |
| PUFA 18:2 c | 0.124 g | 0.939 g | -87% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.113 g | 0.772 g | -85% |
| PUFA 18:2 CLAs | 0.011 g | 0.167 g | -93% |
| PUFA 18:3 c | 0.005 g | 0.118 g | -96% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.005 g | 0.116 g | -96% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0.002 g | |
| PUFA 18:3i | — | 0.003 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0.001 g | |
| PUFA 20:2 c | 0.001 g | 0.007 g | -86% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | 0.007 g | -86% |
| PUFA 20:3 c | 0.012 g | 0.037 g | -68% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0.001 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.012 g | 0.036 g | -67% |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.032 g | 0.051 g | -37% |
| PUFA 20:4c | 0.032 g | 0.051 g | -37% |
| PUFA 20:5c | 0.004 g | 0.010 g | -60% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.004 g | 0.010 g | -60% |
| PUFA 22:2 (Docosadienoic acid) | — | 0.002 g | |
| PUFA 22:5 c | 0.011 g | 0.018 g | -39% |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0.008 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.011 g | 0.018 g | -39% |
| PUFA 22:6 c | 0.002 g | 0.001 g | +100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.002 g | 0.001 g | +100% |
| Fatty acids, total trans-monoenoic | 0.118 g | 0.920 g | -87% |
| TFA 16:1 t | 0.008 g | 0.104 g | -92% |
| TFA 18:1 t | 0.110 g | 0.816 g | -87% |
| TFA 22:1 t | — | 0 g | |
| Fatty acids, total trans-dienoic | 0.011 g | 0.225 g | -95% |
| TFA 18:2 t not further defined | 0.011 g | 0.225 g | -95% |
| Choline | |||
| Choline from glycerophoshocholine | — | 2.30 mg | |
| Choline from phosphatidylcholine | — | 7.40 mg | |
| Choline from phosphocholine | — | 0.600 mg | |
| Choline from sphingomyelin | — | 4.60 mg | |
| Free Choline | — | 1.60 mg | |
| Total Choline | — | 17.0 mg | |
| Iodine | |||
| Iodine mcg/100gB | — | 45.9 mcg | |
| Fluoride | |||
| Mean mcg/100g ** | — | 34.9 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw nutrition facts Cheese, cheddar nutrition facts Compare other foods →
Dig deeper — biggest differences
Niacin (Vitamin B3) +12554% in Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw Vitamin B-6 — Pyridoxine +825% in Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw Iron, Fe +756% in Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw Potassium, K +305% in Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw
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