Which has more protein, Cheese, cheddar or Fish, pollock, raw?

Cheese, cheddar has more protein at 23.3g per 100g, compared to 12.3g for Fish, pollock, raw.

Which has more calories, Cheese, cheddar or Fish, pollock, raw?

Cheese, cheddar has more calories at 408 kcal per 100g, compared to 56 kcal for Fish, pollock, raw.

Is Cheese, cheddar healthier than Fish, pollock, raw?

Based on vitamin and mineral density, Cheese, cheddar scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Cheese vs Fish

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Cheese, cheddar is higher in more vitamins & minerals

Calories (kcal)

Cheese 408

Fish 56

Protein (g)

Cheese 23.3

Fish 12.3

Carbs (g)

Cheese 2.44

Fish 0

Fat (g)

Cheese 34.0

Fish 0.410

Fiber (g)

Cheese —

Fish —

Quick answers

Which has more protein?

Cheese, cheddar — 23.3g vs 12.3g per 100g.

Which has fewer calories?

Fish, pollock, raw — 56 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	Fish	Diff
Energy
Energy	408 kcal	56 kcal	+629%
Macronutrients
Water	36.6 g	86.7 g	-58%
Protein	23.3 g	12.3 g	+89%
Total lipid (fat)	34.0 g	0.410 g	+8193%
Carbohydrate, by difference	2.44 g	0 g
Sugars, Total	0.330 g	—
Fats & Fatty Acids
Fatty acids, total saturated	19.2 g	0.128 g	+14900%
Fatty acids, total monounsaturated	7.44 g	0.073 g	+10092%
Fatty acids, total trans	1.14 g	0.016 g	+7025%
Cholesterol	100 mg	46.0 mg	+117%
Vitamins
Vitamin C, total ascorbic acid	—	0 mg
Thiamin (Vitamin B1)	0.029 mg	0.030 mg	-3%
Riboflavin (Vitamin B2)	0.441 mg	0.080 mg	+451%
Niacin (Vitamin B3)	0.052 mg	0.653 mg	-92%
Pantothenic acid (Vitamin B5)	0.413 mg	0.237 mg	+74%
Vitamin B-6 — Pyridoxine	0.069 mg	0.069 mg	=
Biotin (Vitamin B7)	21.0 ug	—
Vitamin B-12 — Cobalamin	1.06 ug	1.63 ug	-35%
Vitamin A, RAE	316 ug	3.00 ug	+10433%
Vitamin E (alpha-tocopherol)	0.750 mg	0.490 mg	+53%
Vitamin D (D2 + D3)	—	0.200 ug
Vitamin K2 — Menaquinone-4 (MK-4)	9.30 ug	0 ug
Minerals
Calcium, Ca	707 mg	15.0 mg	+4613%
Iron, Fe	0.160 mg	0.220 mg	-27%
Magnesium, Mg	26.8 mg	16.1 mg	+66%
Phosphorus, P	458 mg	284 mg	+61%
Potassium, K	77.0 mg	160 mg	-52%
Sodium, Na	654 mg	333 mg	+96%
Zinc, Zn	3.67 mg	0.310 mg	+1084%
Copper, Cu	0.033 mg	0.031 mg	+6%
Manganese, Mn	0.026 mg	0.011 mg	+136%
Selenium, Se	28.3 ug	15.9 ug	+78%
Other Nutrients
Energy (Atwater General Factors)	409 kcal	53 kcal	+672%
Energy (Atwater Specific Factors)	408 kcal	56 kcal	+629%
Energy	1710 kj	235 kj	+628%
Nitrogen	3.65 g	1.97 g	+85%
Total fat (NLEA)	29.0 g	0.400 g	+7150%
Ash	3.67 g	1.36 g	+170%
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	3.00 ug	+10433%
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)	—	8.00 IU
Vitamin D3 — Cholecalciferol (animal / sunlight source)	—	0.200 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	0.002 g	+32550%
SFA 6:0 (Caproic acid)	0.543 g	0 g
SFA 8:0 (Caprylic acid)	0.349 g	0 g
SFA 10:0 (Capric acid)	0.843 g	0.002 g	+42050%
SFA 11:0 (Undecanoic acid)	0 g	0 g	=
SFA 12:0 (Lauric acid)	0.963 g	0.001 g	+96200%
SFA 14:0 (Myristic acid)	3.10 g	0.004 g	+77400%
SFA 15:0 (Pentadecanoic acid)	0.327 g	0.001 g	+32600%
SFA 16:0 (Palmitic acid)	8.79 g	0.087 g	+10003%
SFA 17:0 (Margaric acid)	0.196 g	0.001 g	+19500%
SFA 18:0 (Stearic acid)	3.39 g	0.028 g	+12007%
SFA 20:0 (Arachidic acid)	0.049 g	0 g
SFA 22:0 (Behenic acid)	0.015 g	0 g
SFA 24:0 (Lignoceric acid)	0.009 g	0 g
MUFA 14:1 c	0.310 g	0.001 g	+30900%
MUFA 15:1 (Pentadecenoic acid)	0 g	0.001 g	-100%
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis)	0.412 g	0.003 g	+13633%
MUFA 17:1 (Heptadecenoic acid)	0.061 g	0.004 g	+1425%
MUFA 17:1 c	0.061 g	0.004 g	+1425%
MUFA 18:1 c (Omega-9, Oleic acid — cis)	6.59 g	0.048 g	+13629%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0.064 g	0.010 g	+540%
MUFA 20:1 c	0.064 g	0.010 g	+540%
MUFA 22:1 c (Omega-9, Erucic acid — cis)	0.001 g	0.001 g	=
MUFA 24:1 c (Omega-9, Nervonic acid — cis)	0 g	0.005 g	-100%
Fatty acids, total polyunsaturated	1.18 g	0.182 g	+548%
PUFA 18:2 c	0.939 g	0.005 g	+18680%
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid)	0.772 g	0.004 g	+19200%
PUFA 18:2 CLAs	0.167 g	0 g
PUFA 18:3 c	0.118 g	0.001 g	+11700%
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid)	0.116 g	0.001 g	+11500%
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid)	0.002 g	0 g
PUFA 18:3i	0.003 g	—
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid)	0.001 g	0.001 g	=
PUFA 20:2 c	0.007 g	0.001 g	+600%
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid)	0.007 g	0.001 g	+600%
PUFA 20:3 c	0.037 g	0.002 g	+1750%
PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid)	0.001 g	0 g
PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid)	0.036 g	0.002 g	+1700%
PUFA 20:3 n-9 (Omega-9, Mead acid)	0 g	—
PUFA 20:4 (Omega-6, Arachidonic acid family)	0.051 g	0.005 g	+920%
PUFA 20:4c	0.051 g	0.005 g	+920%
PUFA 20:5c	0.010 g	0.049 g	-80%
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	0.010 g	0.049 g	-80%
PUFA 22:2 (Docosadienoic acid)	0.002 g	0 g
PUFA 22:5 c	0.018 g	0.004 g	+350%
PUFA 22:4 (Omega-6, Adrenic acid)	0.008 g	0 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid)	0.018 g	0.004 g	+350%
PUFA 22:6 c	0.001 g	0.116 g	-99%
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid)	0.001 g	0.116 g	-99%
Fatty acids, total trans-monoenoic	0.920 g	0.004 g	+22900%
TFA 16:1 t	0.104 g	0 g
TFA 18:1 t	0.816 g	0.004 g	+20300%
TFA 22:1 t	0 g	0 g	=
Fatty acids, total trans-dienoic	0.225 g	0.011 g	+1945%
TFA 18:2 t not further defined	0.225 g	0.011 g	+1945%
Tryptophan (EAA)	—	0.180 g
Threonine (EAA)	—	0.580 g
Isoleucine (EAA, BCAA)	—	0.620 g
Leucine (EAA, BCAA)	—	1.06 g
Lysine (EAA)	—	1.21 g
Methionine (EAA)	—	0.400 g
Cystine (conditionally essential)	—	0.140 g
Phenylalanine (EAA)	—	0.510 g
Tyrosine (conditionally essential)	—	0.490 g
Valine (EAA, BCAA)	—	0.670 g
Arginine (conditionally essential)	—	0.930 g
Histidine (EAA)	—	0.280 g
Alanine	—	0.750 g
Aspartic acid	—	1.31 g
Glutamic acid	—	2.08 g
Glycine (conditionally essential)	—	0.590 g
Proline (conditionally essential)	—	0.500 g
Serine	—	0.540 g
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.

Cheese, cheddar nutrition facts Fish, pollock, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin A, RAE +10433% in Cheese, cheddar Calcium, Ca +4613% in Cheese, cheddar Zinc, Zn +1084% in Cheese, cheddar Riboflavin (Vitamin B2) +451% in Cheese, cheddar

Like this comparison?

Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.