Cheese vs Cheese
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Cheese, cheddar is higher in more vitamins & minerals
Calories (kcal)
Cheese 408
Cheese 98
Protein (g)
Cheese 23.3
Cheese 11.1
Carbs (g)
Cheese 2.44
Cheese 3.38
Fat (g)
Cheese 34.0
Cheese 4.30
Fiber (g)
Cheese —
Cheese 0
Quick answers
Which has more protein?
Cheese, cheddar — 23.3g vs 11.1g per 100g.
Which has fewer calories?
Cheese, cottage, creamed, large or small curd — 98 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 | Cheese | Cheese | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 408 kcal | 98 kcal | +316% |
| Macronutrients | |||
| Water | 36.6 g | 79.8 g | -54% |
| Protein | 23.3 g | 11.1 g | +110% |
| Total lipid (fat) | 34.0 g | 4.30 g | +691% |
| Carbohydrate, by difference | 2.44 g | 3.38 g | -28% |
| Fiber, total dietary | — | 0 g | |
| Sugars, Total | 0.330 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 19.2 g | 1.72 g | +1018% |
| Fatty acids, total monounsaturated | 7.44 g | 0.778 g | +856% |
| Fatty acids, total trans | 1.14 g | — | |
| Cholesterol | 100 mg | 17.0 mg | +488% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.029 mg | 0.027 mg | +7% |
| Riboflavin (Vitamin B2) | 0.441 mg | 0.163 mg | +171% |
| Niacin (Vitamin B3) | 0.052 mg | 0.099 mg | -47% |
| Pantothenic acid (Vitamin B5) | 0.413 mg | 0.557 mg | -26% |
| Vitamin B-6 — Pyridoxine | 0.069 mg | 0.046 mg | +50% |
| Biotin (Vitamin B7) | 21.0 ug | 12.0 ug | +75% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 18.4 mg | |
| Vitamin B-12 — Cobalamin | 1.06 ug | 0.430 ug | +147% |
| Vitamin A, RAE | 316 ug | 37.0 ug | +754% |
| Carotene, beta | — | 12.0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.750 mg | 0.080 mg | +838% |
| Vitamin D (D2 + D3) | — | 0.100 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 9.30 ug | 0.900 ug | +933% |
| Minerals | |||
| Calcium, Ca | 707 mg | 83.0 mg | +752% |
| Iron, Fe | 0.160 mg | 0.070 mg | +129% |
| Magnesium, Mg | 26.8 mg | 8.00 mg | +235% |
| Phosphorus, P | 458 mg | 159 mg | +188% |
| Potassium, K | 77.0 mg | 104 mg | -26% |
| Sodium, Na | 654 mg | 315 mg | +108% |
| Zinc, Zn | 3.67 mg | 0.400 mg | +818% |
| Copper, Cu | 0.033 mg | 0.029 mg | +14% |
| Manganese, Mn | 0.026 mg | 0.002 mg | +1200% |
| Selenium, Se | 28.3 ug | 9.70 ug | +192% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 409 kcal | — | |
| Energy (Atwater Specific Factors) | 408 kcal | — | |
| Energy | 1710 kj | 412 kj | +315% |
| Nitrogen | 3.65 g | — | |
| Total fat (NLEA) | 29.0 g | — | |
| Ash | 3.67 g | 1.41 g | +160% |
| Total Sugars | — | 2.67 g | |
| Sucrose | 0 g | 0 g | = |
| Glucose | 0.100 g | 0 g | |
| Fructose | 0 g | 0 g | = |
| Lactose | 0.160 g | 2.67 g | -94% |
| Maltose | 0 g | 0 g | = |
| Galactose | 0.070 g | 0 g | |
| Fluoride, F | — | 31.6 ug | |
| Folic acid (Vitamin B9 — synthetic) | — | 12.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 12.0 ug | |
| Betaine | 0.700 mg | 0.700 mg | = |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 316 ug | 36.0 ug | +778% |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 140 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.040 mg | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | — | 3.00 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0.100 ug | |
| Vitamin K1 — Phylloquinone | 2.40 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0.653 g | 0.109 g | +499% |
| SFA 6:0 (Caproic acid) | 0.543 g | 0.025 g | +2072% |
| SFA 8:0 (Caprylic acid) | 0.349 g | 0.023 g | +1417% |
| SFA 10:0 (Capric acid) | 0.843 g | 0.064 g | +1217% |
| SFA 11:0 (Undecanoic acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.963 g | 0.070 g | +1276% |
| SFA 14:0 (Myristic acid) | 3.10 g | 0.263 g | +1079% |
| SFA 15:0 (Pentadecanoic acid) | 0.327 g | 0.029 g | +1028% |
| SFA 16:0 (Palmitic acid) | 8.79 g | 0.778 g | +1030% |
| SFA 17:0 (Margaric acid) | 0.196 g | 0.012 g | +1533% |
| SFA 18:0 (Stearic acid) | 3.39 g | 0.345 g | +883% |
| SFA 20:0 (Arachidic acid) | 0.049 g | — | |
| SFA 22:0 (Behenic acid) | 0.015 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.009 g | — | |
| MUFA 14:1 (Myristoleic acid) | — | 0.017 g | |
| MUFA 14:1 c | 0.310 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.047 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.412 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.061 g | — | |
| MUFA 17:1 c | 0.061 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.714 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 6.59 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.064 g | 0 g | |
| MUFA 20:1 c | 0.064 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| 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 | 1.18 g | 0.123 g | +859% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.105 g | |
| PUFA 18:2 c | 0.939 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.772 g | — | |
| PUFA 18:2 CLAs | 0.167 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.017 g | |
| PUFA 18:3 c | 0.118 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.116 g | — | |
| 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 | 0 g | |
| PUFA 20:2 c | 0.007 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.007 g | — | |
| PUFA 20:3 c | 0.037 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.001 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.036 g | — | |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.051 g | 0 g | |
| PUFA 20:4c | 0.051 g | — | |
| PUFA 20:5c | 0.010 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.010 g | 0 g | |
| PUFA 22:2 (Docosadienoic acid) | 0.002 g | — | |
| PUFA 22:5 c | 0.018 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.008 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.018 g | 0 g | |
| PUFA 22:6 c | 0.001 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.001 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.920 g | — | |
| TFA 16:1 t | 0.104 g | — | |
| TFA 18:1 t | 0.816 g | — | |
| TFA 22:1 t | 0 g | — | |
| Fatty acids, total trans-dienoic | 0.225 g | — | |
| TFA 18:2 t not further defined | 0.225 g | — | |
| Tryptophan (EAA) | — | 0.147 g | |
| Threonine (EAA) | — | 0.500 g | |
| Isoleucine (EAA, BCAA) | — | 0.591 g | |
| Leucine (EAA, BCAA) | — | 1.12 g | |
| Lysine (EAA) | — | 0.934 g | |
| Methionine (EAA) | — | 0.269 g | |
| Cystine (conditionally essential) | — | 0.066 g | |
| Phenylalanine (EAA) | — | 0.577 g | |
| Tyrosine (conditionally essential) | — | 0.604 g | |
| Valine (EAA, BCAA) | — | 0.748 g | |
| Arginine (conditionally essential) | — | 0.497 g | |
| Histidine (EAA) | — | 0.326 g | |
| Alanine | — | 0.384 g | |
| Aspartic acid | — | 0.905 g | |
| Glutamic acid | — | 2.60 g | |
| Glycine (conditionally essential) | — | 0.222 g | |
| Proline (conditionally essential) | — | 1.23 g | |
| Serine | — | 0.639 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| 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 | — | |
| Purines | |||
| Purine, adenine | — | 4.00 mg | |
| Purine, guanine | — | 3.70 mg | |
| Purine, hypoxanthine | — | 0 mg | |
| Purine, xanthine | — | 0.300 mg | |
| Purines, total | — | 8.00 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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