Which has more protein, Cheese, cheddar or Fish, tuna, light, canned in water, drained solids?

Cheese, cheddar has more protein at 23.3g per 100g, compared to 19.0g for Fish, tuna, light, canned in water, drained solids.

Which has more calories, Cheese, cheddar or Fish, tuna, light, canned in water, drained solids?

Cheese, cheddar has more calories at 408 kcal per 100g, compared to 90 kcal for Fish, tuna, light, canned in water, drained solids.

Is Cheese, cheddar healthier than Fish, tuna, light, canned in water, drained solids?

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 90

Protein (g)

Cheese 23.3

Fish 19.0

Carbs (g)

Cheese 2.44

Fish 0.080

Fat (g)

Cheese 34.0

Fish 0.940

Fiber (g)

Cheese —

Fish —

Quick answers

Which has more protein?

Cheese, cheddar — 23.3g vs 19.0g per 100g.

Which has fewer calories?

Fish, tuna, light, canned in water, drained solids — 90 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	90 kcal	+353%
Macronutrients
Water	36.6 g	79.0 g	-54%
Protein	23.3 g	19.0 g	+23%
Total lipid (fat)	34.0 g	0.940 g	+3517%
Carbohydrate, by difference	2.44 g	0.080 g	+2950%
Sugars, Total	0.330 g	0 g
Fats & Fatty Acids
Fatty acids, total saturated	19.2 g	0.224 g	+8471%
Fatty acids, total monounsaturated	7.44 g	0.114 g	+6426%
Fatty acids, total trans	1.14 g	0.002 g	+56900%
Cholesterol	100 mg	36.0 mg	+178%
Vitamins
Thiamin (Vitamin B1)	0.029 mg	0.030 mg	-3%
Riboflavin (Vitamin B2)	0.441 mg	0.082 mg	+438%
Niacin (Vitamin B3)	0.052 mg	9.92 mg	-99%
Pantothenic acid (Vitamin B5)	0.413 mg	0.148 mg	+179%
Vitamin B-6 — Pyridoxine	0.069 mg	0.320 mg	-78%
Biotin (Vitamin B7)	21.0 ug	—
Vitamin B-12 — Cobalamin	1.06 ug	2.57 ug	-59%
Vitamin A, RAE	316 ug	—
Vitamin E (alpha-tocopherol)	0.750 mg	—
Vitamin D (D2 + D3)	—	1.20 ug
Vitamin K2 — Menaquinone-4 (MK-4)	9.30 ug	—
Minerals
Calcium, Ca	707 mg	18.0 mg	+3828%
Iron, Fe	0.160 mg	1.67 mg	-90%
Magnesium, Mg	26.8 mg	22.7 mg	+18%
Phosphorus, P	458 mg	137 mg	+234%
Potassium, K	77.0 mg	176 mg	-56%
Sodium, Na	654 mg	219 mg	+199%
Zinc, Zn	3.67 mg	0.660 mg	+456%
Copper, Cu	0.033 mg	0.048 mg	-31%
Manganese, Mn	0.026 mg	0.019 mg	+37%
Selenium, Se	28.3 ug	67.8 ug	-58%
Other Nutrients
Energy (Atwater General Factors)	409 kcal	85 kcal	+381%
Energy (Atwater Specific Factors)	408 kcal	90 kcal	+353%
Energy	1710 kj	376 kj	+355%
Nitrogen	3.65 g	3.04 g	+20%
Total fat (NLEA)	29.0 g	0.600 g	+4733%
Ash	3.67 g	0.980 g	+274%
Sucrose	0 g	0 g	=
Glucose	0.100 g	0 g
Fructose	0 g	0 g	=
Lactose	0.160 g	0 g
Maltose	0 g	0 g	=
Galactose	0.070 g	0 g
Iodine, I	—	0 ug
Betaine	0.700 mg	2.70 mg	-74%
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 D (D2 + D3 — total)	—	47.0 IU
Vitamin D3 — Cholecalciferol (animal / sunlight source)	—	1.20 ug
25-hydroxycholecalciferol	—	0 ug
Vitamin K1 — Phylloquinone	2.40 ug	—
Vitamin K (Dihydrophylloquinone — K1 reduced form)	0 ug	—
SFA 4:0 (Butyric acid)	0.653 g	0.001 g	+65200%
SFA 5:0	—	0 g
SFA 6:0 (Caproic acid)	0.543 g	0 g
SFA 7:0	—	0 g
SFA 8:0 (Caprylic acid)	0.349 g	0 g
SFA 9:0	—	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 g
SFA 14:0 (Myristic acid)	3.10 g	0.011 g	+28082%
SFA 15:0 (Pentadecanoic acid)	0.327 g	0.005 g	+6440%
SFA 16:0 (Palmitic acid)	8.79 g	0.134 g	+6460%
SFA 17:0 (Margaric acid)	0.196 g	0.007 g	+2700%
SFA 18:0 (Stearic acid)	3.39 g	0.054 g	+6178%
SFA 20:0 (Arachidic acid)	0.049 g	0.002 g	+2350%
SFA 21:0	—	0.001 g
SFA 22:0 (Behenic acid)	0.015 g	0.002 g	+650%
SFA 23:0	—	0 g
SFA 24:0 (Lignoceric acid)	0.009 g	0.002 g	+350%
MUFA 12:1	—	0 g
MUFA 14:1 c	0.310 g	0 g
MUFA 15:1 (Pentadecenoic acid)	0 g	0 g	=
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis)	0.412 g	0.016 g	+2475%
MUFA 17:1 (Heptadecenoic acid)	0.061 g	0.003 g	+1933%
MUFA 17:1 c	0.061 g	0.003 g	+1933%
MUFA 18:1 c (Omega-9, Oleic acid — cis)	6.59 g	0.086 g	+7563%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0.064 g	0.004 g	+1500%
MUFA 20:1 c	0.064 g	0.003 g	+2033%
MUFA 22:1 c (Omega-9, Erucic acid — cis)	0.001 g	0 g
MUFA 22:1 n-9	—	0 g
MUFA 22:1 n-11	—	0 g
MUFA 24:1 c (Omega-9, Nervonic acid — cis)	0 g	0.006 g	-100%
Fatty acids, total polyunsaturated	1.18 g	0.259 g	+356%
PUFA 18:2 c	0.939 g	0.013 g	+7123%
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid)	0.772 g	0.013 g	+5838%
PUFA 18:2 CLAs	0.167 g	0 g
PUFA 18:3 c	0.118 g	0.002 g	+5800%
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid)	0.116 g	0.002 g	+5700%
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	0.002 g	-50%
PUFA 20:2 c	0.007 g	0.002 g	+250%
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid)	0.007 g	0.002 g	+250%
PUFA 20:3 c	0.037 g	0 g
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 g
PUFA 20:3 n-9 (Omega-9, Mead acid)	0 g	0 g	=
PUFA 22:3	—	0 g
PUFA 20:4 (Omega-6, Arachidonic acid family)	0.051 g	0.022 g	+132%
PUFA 20:4c	0.051 g	0.022 g	+132%
PUFA 20:5c	0.010 g	0.025 g	-60%
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	0.010 g	0.025 g	-60%
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	0.002 g	+300%
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid)	0.018 g	0.004 g	+350%
PUFA 22:6 c	0.001 g	0.197 g	-99%
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid)	0.001 g	0.197 g	-99%
Fatty acids, total trans-monoenoic	0.920 g	0.002 g	+45900%
TFA 14:1 t	—	0 g
TFA 16:1 t	0.104 g	0.001 g	+10300%
TFA 18:1 t	0.816 g	0.001 g	+81500%
TFA 20:1 t	—	0 g
TFA 22:1 t	0 g	0 g	=
Fatty acids, total trans-dienoic	0.225 g	0 g
TFA 18:2 t not further defined	0.225 g	0 g
Fatty acids, total trans-polyenoic	—	0 g
TFA 18:3 t	—	0 g
Choline
Choline from glycerophoshocholine	2.30 mg	5.90 mg	-61%
Choline from phosphatidylcholine	7.40 mg	18.0 mg	-59%
Choline from phosphocholine	0.600 mg	0 mg
Choline from sphingomyelin	4.60 mg	2.90 mg	+59%
Free Choline	1.60 mg	2.10 mg	-24%
Total Choline	17.0 mg	29.0 mg	-41%
Iodine
Iodine mcg/100gB	45.9 mcg	8.70 mcg	+428%
Fluoride
Mean mcg/100g **	34.9 mg	18.5 mg	+88%

* 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, tuna, light, canned in water, drained solids nutrition facts Compare other foods →

Dig deeper — biggest differences

Calcium, Ca +3828% in Cheese, cheddar Zinc, Zn +456% in Cheese, cheddar Riboflavin (Vitamin B2) +438% in Cheese, cheddar Phosphorus, P +234% in Cheese, cheddar

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