Beef vs Cheese
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Cheese, cheddar is higher in more vitamins & minerals
Calories (kcal)
Beef 145
Cheese 408
Protein (g)
Beef 22.7
Cheese 23.3
Carbs (g)
Beef 0
Cheese 2.44
Fat (g)
Beef 5.32
Cheese 34.0
Fiber (g)
Beef —
Cheese —
Quick answers
Which has more protein?
Cheese, cheddar — 23.3g vs 22.7g per 100g.
Which has fewer calories?
Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw — 145 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 | 145 kcal | 408 kcal | -64% |
| Macronutrients | |||
| Water | 71.4 g | 36.6 g | +95% |
| Protein | 22.7 g | 23.3 g | -3% |
| Total lipid (fat) | 5.32 g | 34.0 g | -84% |
| Carbohydrate, by difference | 0 g | 2.44 g | -100% |
| Sugars, Total | — | 0.330 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.07 g | 19.2 g | -89% |
| Fatty acids, total monounsaturated | 1.90 g | 7.44 g | -74% |
| Fatty acids, total trans | 0.280 g | 1.14 g | -75% |
| Cholesterol | 57.0 mg | 100 mg | -43% |
| Vitamins | |||
| Thiamin (Vitamin B1) | — | 0.029 mg | |
| Riboflavin (Vitamin B2) | 0.230 mg | 0.441 mg | -48% |
| Niacin (Vitamin B3) | 5.32 mg | 0.052 mg | +10131% |
| Pantothenic acid (Vitamin B5) | — | 0.413 mg | |
| Vitamin B-6 — Pyridoxine | 0.751 mg | 0.069 mg | +988% |
| Biotin (Vitamin B7) | — | 21.0 ug | |
| Vitamin B-12 — Cobalamin | 1.98 ug | 1.06 ug | +87% |
| Vitamin A, RAE | — | 316 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.750 mg | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 9.30 ug | |
| Minerals | |||
| Calcium, Ca | 19.0 mg | 707 mg | -97% |
| Iron, Fe | 2.26 mg | 0.160 mg | +1313% |
| Magnesium, Mg | 10.7 mg | 26.8 mg | -60% |
| Phosphorus, P | 200 mg | 458 mg | -56% |
| Potassium, K | 266 mg | 77.0 mg | +245% |
| Sodium, Na | 43.0 mg | 654 mg | -93% |
| Zinc, Zn | 3.52 mg | 3.67 mg | -4% |
| Copper, Cu | 0.075 mg | 0.033 mg | +127% |
| Manganese, Mn | 0.003 mg | 0.026 mg | -88% |
| Selenium, Se | 21.4 ug | 28.3 ug | -24% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 139 kcal | 409 kcal | -66% |
| Energy (Atwater Specific Factors) | 145 kcal | 408 kcal | -64% |
| Energy | 606 kj | 1710 kj | -65% |
| Nitrogen | — | 3.65 g | |
| Total fat (NLEA) | 4.50 g | 29.0 g | -84% |
| Ash | 1.02 g | 3.67 g | -72% |
| 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) | 0.005 g | 0.843 g | -99% |
| SFA 11:0 (Undecanoic acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | 0.005 g | 0.963 g | -99% |
| SFA 14:0 (Myristic acid) | 0.144 g | 3.10 g | -95% |
| SFA 15:0 (Pentadecanoic acid) | 0.028 g | 0.327 g | -91% |
| SFA 16:0 (Palmitic acid) | 1.18 g | 8.79 g | -87% |
| SFA 17:0 (Margaric acid) | 0.062 g | 0.196 g | -68% |
| SFA 18:0 (Stearic acid) | 0.640 g | 3.39 g | -81% |
| SFA 20:0 (Arachidic acid) | 0.003 g | 0.049 g | -94% |
| SFA 22:0 (Behenic acid) | — | 0.015 g | |
| SFA 24:0 (Lignoceric acid) | 0.002 g | 0.009 g | -78% |
| MUFA 14:1 c | 0.033 g | 0.310 g | -89% |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.145 g | 0.412 g | -65% |
| MUFA 17:1 (Heptadecenoic acid) | 0.042 g | 0.061 g | -31% |
| MUFA 17:1 c | 0.042 g | 0.061 g | -31% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.67 g | 6.59 g | -75% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.008 g | 0.064 g | -87% |
| MUFA 20:1 c | 0.008 g | 0.064 g | -87% |
| 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 | 0.259 g | 1.18 g | -78% |
| PUFA 18:2 c | 0.192 g | 0.939 g | -80% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.178 g | 0.772 g | -77% |
| PUFA 18:2 CLAs | 0.014 g | 0.167 g | -92% |
| PUFA 18:3 c | 0.008 g | 0.118 g | -93% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.008 g | 0.116 g | -93% |
| 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 | 0.013 g | 0.037 g | -65% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0.001 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.013 g | 0.036 g | -64% |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.034 g | 0.051 g | -33% |
| PUFA 20:4c | 0.034 g | 0.051 g | -33% |
| PUFA 20:5c | 0.002 g | 0.010 g | -80% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.002 g | 0.010 g | -80% |
| PUFA 22:2 (Docosadienoic acid) | — | 0.002 g | |
| PUFA 22:5 c | 0.008 g | 0.018 g | -56% |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0.008 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.008 g | 0.018 g | -56% |
| PUFA 22:6 c | 0.001 g | 0.001 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.001 g | 0.001 g | = |
| Fatty acids, total trans-monoenoic | 0.256 g | 0.920 g | -72% |
| TFA 16:1 t | 0.012 g | 0.104 g | -88% |
| TFA 18:1 t | 0.244 g | 0.816 g | -70% |
| TFA 22:1 t | — | 0 g | |
| Fatty acids, total trans-dienoic | 0.024 g | 0.225 g | -89% |
| TFA 18:2 t not further defined | 0.024 g | 0.225 g | -89% |
| 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, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw nutrition facts Cheese, cheddar nutrition facts Compare other foods →
Dig deeper — biggest differences
Niacin (Vitamin B3) +10131% in Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw Iron, Fe +1313% in Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw Vitamin B-6 — Pyridoxine +988% in Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw Potassium, K +245% in Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw
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