Cheese vs Milk
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Cheese, dry white, queso seco is higher in more vitamins & minerals
Calories (kcal)
Cheese 326
Milk 34
Protein (g)
Cheese 24.5
Milk 3.43
Carbs (g)
Cheese 2.07
Milk 4.92
Fat (g)
Cheese 24.3
Milk 0.080
Fiber (g)
Cheese —
Milk —
Quick answers
Which has more protein?
Cheese, dry white, queso seco — 24.5g vs 3.43g per 100g.
Which has fewer calories?
Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) — 34 vs 326 kcal per 100g.
Which is more nutrient-dense?
Cheese, dry white, queso seco 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 | Milk | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 326 kcal | 34 kcal | +859% |
| Macronutrients | |||
| Water | 42.2 g | 90.8 g | -54% |
| Protein | 24.5 g | 3.43 g | +614% |
| Total lipid (fat) | 24.3 g | 0.080 g | +30275% |
| Carbohydrate, by difference | 2.07 g | 4.92 g | -58% |
| Sugars, Total | 0.430 g | 5.05 g | -91% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 13.7 g | 0.049 g | +27859% |
| Fatty acids, total monounsaturated | 5.70 g | 0.017 g | +33429% |
| Fatty acids, total trans | 0.877 g | 0 g | |
| Cholesterol | 78.0 mg | 3.00 mg | +2500% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.038 mg | 0.056 mg | -32% |
| Riboflavin (Vitamin B2) | 0.230 mg | 0.131 mg | +76% |
| Niacin (Vitamin B3) | 0.083 mg | 0.118 mg | -30% |
| Pantothenic acid (Vitamin B5) | 0.398 mg | 0.388 mg | +3% |
| Vitamin B-6 — Pyridoxine | 0.091 mg | 0.058 mg | +57% |
| Biotin (Vitamin B7) | — | 2.00 ug | |
| Choline, total | 18.4 mg | 18.2 mg | +1% |
| Vitamin B-12 — Cobalamin | 1.70 ug | 0.580 ug | +193% |
| Vitamin A, RAE | 226 ug | 64.0 ug | +253% |
| Carotene, beta | 33.0 ug | 2.00 ug | +1550% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.490 mg | 0 mg | |
| Vitamin D (D2 + D3) | 1.83 ug | 1.10 ug | +66% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 5.90 ug | — | |
| Minerals | |||
| Calcium, Ca | 661 mg | 132 mg | +401% |
| Iron, Fe | 0.180 mg | 0 mg | |
| Magnesium, Mg | 26.7 mg | 12.5 mg | +114% |
| Phosphorus, P | 475 mg | 107 mg | +344% |
| Potassium, K | 116 mg | 167 mg | -31% |
| Sodium, Na | 1810 mg | 41.0 mg | +4315% |
| Zinc, Zn | 3.28 mg | 0.450 mg | +629% |
| Copper, Cu | 0.027 mg | 0.002 mg | +1250% |
| Manganese, Mn | 0.018 mg | 0.001 mg | +1700% |
| Selenium, Se | 22.4 ug | 2.00 ug | +1020% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 325 kcal | 34 kcal | +856% |
| Energy (Atwater Specific Factors) | 326 kcal | 34 kcal | +859% |
| Energy | 1360 kj | 144 kj | +844% |
| Nitrogen | 3.84 g | 0.540 g | +611% |
| Total fat (NLEA) | 21.4 g | 0.070 g | +30471% |
| Ash | 6.93 g | 0.770 g | +800% |
| Sucrose | 0 g | 0 g | = |
| Glucose | 0 g | 0 g | = |
| Fructose | 0 g | 0 g | = |
| Lactose | 0.120 g | 5.05 g | -98% |
| Maltose | 0 g | 0 g | = |
| Galactose | 0.300 g | 0 g | |
| Iodine, I | — | 35.7 ug | |
| Choline, free | 1.20 mg | 3.10 mg | -61% |
| Choline, from phosphocholine | 8.50 mg | 0.800 mg | +962% |
| Choline, from phosphotidyl choline | 0.600 mg | 2.00 mg | -70% |
| Choline, from glycerophosphocholine | 3.70 mg | 11.5 mg | -68% |
| Choline, from sphingomyelin | 4.30 mg | 0.900 mg | +378% |
| Betaine | 0.400 mg | 1.90 mg | -79% |
| Retinol | 223 ug | 64.0 ug | +248% |
| cis-beta-Carotene | — | 1.00 ug | |
| trans-beta-Carotene | — | 1.00 ug | |
| Beta-carotene (Provitamin A) | 2.00 ug | 0 ug | |
| Cryptoxanthin, alpha | — | 0 ug | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| cis-Lycopene | — | 0 ug | |
| trans-Lycopene | — | 0 ug | |
| Lycopene | 4.00 ug | — | |
| cis-Lutein/Zeaxanthin | — | 0 ug | |
| Alpha-carotene (Provitamin A) | — | 1.00 ug | |
| Zeaxanthin | — | 0 ug | |
| 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) | 0.060 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.010 mg | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.100 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0.030 mg | 0 mg | |
| Vitamin D (D2 + D3 — total) | 73.3 IU | 44.0 IU | +67% |
| Vitamin D2 — Ergocalciferol (plant source) | — | 0 ug | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.83 ug | 1.10 ug | +66% |
| 25-hydroxycholecalciferol | — | 0 ug | |
| Vitamin K1 — Phylloquinone | 1.60 ug | — | |
| SFA 4:0 (Butyric acid) | 0.507 g | 0.003 g | +16800% |
| SFA 5:0 | — | 0 g | |
| SFA 6:0 (Caproic acid) | 0.399 g | 0.001 g | +39800% |
| SFA 7:0 | — | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.253 g | 0.001 g | +25200% |
| SFA 9:0 | — | 0 g | |
| SFA 10:0 (Capric acid) | 0.585 g | 0.002 g | +29150% |
| SFA 11:0 (Undecanoic acid) | 0.013 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.662 g | 0.002 g | +33000% |
| SFA 14:0 (Myristic acid) | 2.18 g | 0.008 g | +27150% |
| SFA 15:0 (Pentadecanoic acid) | 0.228 g | 0.001 g | +22700% |
| SFA 16:0 (Palmitic acid) | 6.09 g | 0.021 g | +28900% |
| SFA 17:0 (Margaric acid) | 0.143 g | 0.001 g | +14200% |
| SFA 18:0 (Stearic acid) | 2.59 g | 0.009 g | +28678% |
| SFA 20:0 (Arachidic acid) | 0.038 g | 0 g | |
| SFA 21:0 | — | 0 g | |
| SFA 22:0 (Behenic acid) | 0.013 g | 0 g | |
| SFA 23:0 | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.009 g | 0 g | |
| MUFA 12:1 | — | 0 g | |
| MUFA 14:1 c | 0.167 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0.002 g | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.336 g | 0.001 g | +33500% |
| MUFA 17:1 (Heptadecenoic acid) | 0.046 g | 0 g | |
| MUFA 17:1 c | 0.046 g | 0 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 5.11 g | 0.017 g | +29959% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.042 g | — | |
| MUFA 20:1 c | 0.042 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.002 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) | 0.003 g | 0 g | |
| Fatty acids, total polyunsaturated | 1.06 g | 0.006 g | +17567% |
| PUFA 18:2 c | 0.839 g | 0.005 g | +16680% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.705 g | 0.005 g | +14000% |
| PUFA 18:2 CLAs | 0.134 g | 0 g | |
| PUFA 18:3 c | 0.119 g | 0 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.110 g | 0 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.009 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.006 g | 0 g | |
| PUFA 20:2 c | 0.007 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.007 g | 0 g | |
| PUFA 20:3 c | 0.030 g | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.002 g | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.028 g | 0 g | |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | — | 0 g | |
| PUFA 22:3 | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.037 g | 0 g | |
| PUFA 20:4c | 0.037 g | 0 g | |
| PUFA 20:5c | 0.009 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.009 g | 0 g | |
| PUFA 22:2 (Docosadienoic acid) | 0.002 g | 0 g | |
| PUFA 22:5 c | 0.017 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.009 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.017 g | 0 g | |
| PUFA 22:6 c | 0.002 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.002 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.710 g | 0.001 g | +70900% |
| TFA 14:1 t | — | 0 g | |
| TFA 16:1 t | 0.075 g | 0 g | |
| TFA 18:1 t | 0.635 g | 0.001 g | +63400% |
| TFA 20:1 t | — | 0 g | |
| TFA 22:1 t | 0 g | 0 g | = |
| Fatty acids, total trans-dienoic | 0.167 g | 0 g | |
| TFA 18:2 t not further defined | 0.167 g | 0 g | |
| Fatty acids, total trans-polyenoic | — | 0 g | |
| TFA 18:3 t | — | 0 g | |
| Tryptophan (EAA) | 0.310 g | 0.048 g | +546% |
| Threonine (EAA) | 0.950 g | 0.166 g | +472% |
| Isoleucine (EAA, BCAA) | 1.16 g | 0.182 g | +537% |
| Leucine (EAA, BCAA) | 2.29 g | 0.347 g | +560% |
| Lysine (EAA) | 1.96 g | 0.302 g | +549% |
| Methionine (EAA) | 0.535 g | 0.093 g | +475% |
| Cystine (conditionally essential) | 0.150 g | — | |
| Phenylalanine (EAA) | 1.17 g | 0.168 g | +596% |
| Tyrosine (conditionally essential) | 1.27 g | 0.168 g | +656% |
| Valine (EAA, BCAA) | 1.48 g | 0.222 g | +567% |
| Arginine (conditionally essential) | 0.910 g | 0.131 g | +595% |
| Histidine (EAA) | 0.675 g | 0.101 g | +568% |
| Alanine | 0.750 g | 0.118 g | +536% |
| Aspartic acid | 1.82 g | 0.299 g | +509% |
| Glutamic acid | 5.32 g | 0.832 g | +539% |
| Glycine (conditionally essential) | 0.435 g | 0.071 g | +513% |
| Proline (conditionally essential) | 2.38 g | 0.348 g | +584% |
| Serine | 1.37 g | 0.202 g | +578% |
| Hydroxyproline | — | 0 g | |
| Cysteine | — | 0.038 g | |
| Choline | |||
| Choline from glycerophoshocholine | — | 9.70 mg | |
| Choline from phosphatidylcholine | — | 0.800 mg | |
| Choline from phosphocholine | — | 1.70 mg | |
| Choline from sphingomyelin | — | 0.700 mg | |
| Free Choline | — | 2.80 mg | |
| Total Choline | — | 16.0 mg | |
| Iodine | |||
| Iodine mcg/100gB | — | 34.2 mcg | |
| Fluoride | |||
| Mean mcg/100g ** | — | 3.08 mg | |
* 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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