Cheese vs Salt
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Cheese, cotija, solid is higher in more vitamins & minerals
Calories (kcal)
Cheese —
Salt —
Protein (g)
Cheese 23.8
Salt —
Carbs (g)
Cheese 2.72
Salt —
Fat (g)
Cheese 27.2
Salt —
Fiber (g)
Cheese —
Salt —
Quick answers
Which is more nutrient-dense?
Cheese, cotija, solid 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 |
|---|---|---|---|
| Macronutrients | |||
| Water | 40.0 g | 0.420 g | +9424% |
| Protein | 23.8 g | — | |
| Total lipid (fat) | 27.2 g | — | |
| Carbohydrate, by difference | 2.72 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 15.9 g | — | |
| Fatty acids, total monounsaturated | 5.93 g | — | |
| Cholesterol | 89.3 mg | — | |
| Vitamins | |||
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 700 mg | 50.0 mg | +1299% |
| Iron, Fe | 0 mg | 0 mg | = |
| Magnesium, Mg | 29.9 mg | 0 mg | |
| Phosphorus, P | 486 mg | 0 mg | |
| Potassium, K | 117 mg | 2.00 mg | +5735% |
| Sodium, Na | 1625 mg | 38700 mg | -96% |
| Zinc, Zn | 3.60 mg | 0 mg | |
| Copper, Cu | 0 mg | 0 mg | = |
| Manganese, Mn | 0.017 mg | 0.032 mg | -47% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 351 kcal | — | |
| Energy (Atwater Specific Factors) | 352 kcal | — | |
| Nitrogen | 3.74 g | — | |
| Ash | 6.20 g | 99.0 g | -94% |
| Iodine, I | 64.8 ug | 5080 ug | -99% |
| Retinol | 167 ug | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| SFA 12:0 (Lauric acid) | 0.836 g | — | |
| SFA 14:0 (Myristic acid) | 2.57 g | — | |
| SFA 16:0 (Palmitic acid) | 7.39 g | — | |
| SFA 18:0 (Stearic acid) | 2.62 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.714 g | — | |
* 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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