Cheese vs Salt
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Cheese, cheddar is higher in more vitamins & minerals
Calories (kcal)
Cheese 408
Salt —
Protein (g)
Cheese 23.3
Salt —
Carbs (g)
Cheese 2.44
Salt —
Fat (g)
Cheese 34.0
Salt —
Fiber (g)
Cheese —
Salt —
Quick answers
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 | Salt | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 408 kcal | — | |
| Macronutrients | |||
| Water | 36.6 g | 0.420 g | +8614% |
| Protein | 23.3 g | — | |
| Total lipid (fat) | 34.0 g | — | |
| Carbohydrate, by difference | 2.44 g | — | |
| Sugars, Total | 0.330 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 19.2 g | — | |
| Fatty acids, total monounsaturated | 7.44 g | — | |
| Fatty acids, total trans | 1.14 g | — | |
| Cholesterol | 100 mg | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.029 mg | — | |
| Riboflavin (Vitamin B2) | 0.441 mg | — | |
| Niacin (Vitamin B3) | 0.052 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.413 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.069 mg | — | |
| Biotin (Vitamin B7) | 21.0 ug | — | |
| Vitamin B-12 — Cobalamin | 1.06 ug | — | |
| Vitamin A, RAE | 316 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.750 mg | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 9.30 ug | — | |
| Minerals | |||
| Calcium, Ca | 707 mg | 50.0 mg | +1314% |
| Iron, Fe | 0.160 mg | 0 mg | |
| Magnesium, Mg | 26.8 mg | 0 mg | |
| Phosphorus, P | 458 mg | 0 mg | |
| Potassium, K | 77.0 mg | 2.00 mg | +3750% |
| Sodium, Na | 654 mg | 38700 mg | -98% |
| Zinc, Zn | 3.67 mg | 0 mg | |
| Copper, Cu | 0.033 mg | 0 mg | |
| Manganese, Mn | 0.026 mg | 0.032 mg | -19% |
| Selenium, Se | 28.3 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 409 kcal | 0 kcal | |
| Energy (Atwater Specific Factors) | 408 kcal | — | |
| Energy | 1710 kj | — | |
| Nitrogen | 3.65 g | — | |
| Total fat (NLEA) | 29.0 g | — | |
| Ash | 3.67 g | 99.0 g | -96% |
| Sucrose | 0 g | — | |
| Glucose | 0.100 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0.160 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0.070 g | — | |
| Iodine, I | — | 5080 ug | |
| 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) | 0.843 g | — | |
| SFA 11:0 (Undecanoic acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.963 g | — | |
| SFA 14:0 (Myristic acid) | 3.10 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.327 g | — | |
| SFA 16:0 (Palmitic acid) | 8.79 g | — | |
| SFA 17:0 (Margaric acid) | 0.196 g | — | |
| SFA 18:0 (Stearic acid) | 3.39 g | — | |
| 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 c | 0.310 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 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 c (Omega-9, Oleic acid — cis) | 6.59 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.064 g | — | |
| MUFA 20:1 c | 0.064 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 | — | |
| 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 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 | — | |
| 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 | — | |
| 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 | — | |
| 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 | — | |
| PUFA 22:6 c | 0.001 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.001 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 | — | |
| 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 | 5213 mcg | -99% |
| Fluoride | |||
| Mean mcg/100g ** | 34.9 mg | 2.00 mg | +1643% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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