Cheese vs Roast beef spread
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Roast beef spread is higher in more vitamins & minerals
Calories (kcal)
Cheese 394
Roast beef 223
Protein (g)
Cheese 23.8
Roast beef 15.3
Carbs (g)
Cheese 2.57
Roast beef 3.73
Fat (g)
Cheese 32.1
Roast beef 16.3
Fiber (g)
Cheese 0
Roast beef 0.200
Quick answers
Which has more protein?
Cheese, colby — 23.8g vs 15.3g per 100g.
Which has fewer calories?
Roast beef spread — 223 vs 394 kcal per 100g.
Which is more nutrient-dense?
Roast beef spread 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 | Roast beef spread | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 394 kcal | 223 kcal | +77% |
| Macronutrients | |||
| Water | 38.2 g | 61.7 g | -38% |
| Protein | 23.8 g | 15.3 g | +56% |
| Total lipid (fat) | 32.1 g | 16.3 g | +97% |
| Carbohydrate, by difference | 2.57 g | 3.73 g | -31% |
| Fiber, total dietary | 0 g | 0.200 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 20.2 g | 6.40 g | +216% |
| Fatty acids, total monounsaturated | 9.28 g | 5.59 g | +66% |
| Cholesterol | 95.0 mg | 70.0 mg | +36% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.200 mg | -100% |
| Thiamin (Vitamin B1) | 0.015 mg | 0.020 mg | -25% |
| Riboflavin (Vitamin B2) | 0.375 mg | 0.230 mg | +63% |
| Niacin (Vitamin B3) | 0.093 mg | 4.20 mg | -98% |
| Pantothenic acid (Vitamin B5) | 0.210 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.079 mg | 0.150 mg | -47% |
| Biotin (Vitamin B7) | 18.0 ug | 8.00 ug | +125% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 15.4 mg | — | |
| Vitamin B-12 — Cobalamin | 0.830 ug | 2.38 ug | -65% |
| Vitamin A, RAE | 264 ug | 0 ug | |
| Carotene, beta | 82.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.280 mg | — | |
| Vitamin D (D2 + D3) | 0.600 ug | — | |
| Minerals | |||
| Calcium, Ca | 685 mg | 23.0 mg | +2878% |
| Iron, Fe | 0.760 mg | 2.06 mg | -63% |
| Magnesium, Mg | 26.0 mg | 24.0 mg | +8% |
| Phosphorus, P | 457 mg | 116 mg | +294% |
| Potassium, K | 127 mg | 259 mg | -51% |
| Sodium, Na | 604 mg | 724 mg | -17% |
| Zinc, Zn | 3.07 mg | 6.08 mg | -50% |
| Copper, Cu | 0.042 mg | 0.101 mg | -58% |
| Manganese, Mn | 0.012 mg | — | |
| Selenium, Se | 14.5 ug | 22.6 ug | -36% |
| Other Nutrients | |||
| Energy | 1647 kj | 931 kj | +77% |
| Ash | 3.36 g | 3.02 g | +11% |
| Total Sugars | 0.520 g | 0.710 g | -27% |
| Folic acid (Vitamin B9 — synthetic) | 18.0 ug | 8.00 ug | +125% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 18.0 ug | 8.00 ug | +125% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 257 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 994 IU | 1.00 IU | +99300% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 24.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.600 ug | — | |
| Vitamin K1 — Phylloquinone | 2.70 ug | — | |
| SFA 4:0 (Butyric acid) | 1.04 g | 6.40 g | -84% |
| SFA 6:0 (Caproic acid) | 0.259 g | — | |
| SFA 8:0 (Caprylic acid) | 0.324 g | — | |
| SFA 10:0 (Capric acid) | 0.597 g | — | |
| SFA 12:0 (Lauric acid) | 0.422 g | — | |
| SFA 14:0 (Myristic acid) | 3.83 g | — | |
| SFA 16:0 (Palmitic acid) | 8.23 g | — | |
| SFA 18:0 (Stearic acid) | 3.63 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.979 g | 0.493 g | +99% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.81 g | 5.08 g | +54% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.013 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.953 g | 0.427 g | +123% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.676 g | 0.360 g | +88% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.277 g | 0.040 g | +593% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.027 g | -100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | 0.305 g | — | |
| Threonine (EAA) | 0.845 g | — | |
| Isoleucine (EAA, BCAA) | 1.48 g | — | |
| Leucine (EAA, BCAA) | 2.28 g | — | |
| Lysine (EAA) | 1.98 g | — | |
| Methionine (EAA) | 0.622 g | — | |
| Cystine (conditionally essential) | 0.119 g | — | |
| Phenylalanine (EAA) | 1.25 g | — | |
| Tyrosine (conditionally essential) | 1.15 g | — | |
| Valine (EAA, BCAA) | 1.59 g | — | |
| Arginine (conditionally essential) | 0.898 g | — | |
| Histidine (EAA) | 0.834 g | — | |
| Alanine | 0.670 g | — | |
| Aspartic acid | 1.53 g | — | |
| Glutamic acid | 5.81 g | — | |
| Glycine (conditionally essential) | 0.410 g | — | |
| Proline (conditionally essential) | 2.68 g | — | |
| Serine | 1.39 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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