Cheese vs Salt
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Cheese, feta, whole milk, crumbled is higher in more vitamins & minerals
Calories (kcal)
Cheese —
Salt —
Protein (g)
Cheese 19.7
Salt —
Carbs (g)
Cheese 5.58
Salt —
Fat (g)
Cheese 19.1
Salt —
Fiber (g)
Cheese —
Salt —
Quick answers
Which is more nutrient-dense?
Cheese, feta, whole milk, crumbled 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 | 51.9 g | 0.420 g | +12255% |
| Protein | 19.7 g | — | |
| Total lipid (fat) | 19.1 g | — | |
| Carbohydrate, by difference | 5.58 g | — | |
| Sugars, Total | 1.63 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 11.2 g | — | |
| Fatty acids, total monounsaturated | 4.18 g | — | |
| Cholesterol | 57.5 mg | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.056 mg | — | |
| Riboflavin (Vitamin B2) | 0.444 mg | — | |
| Niacin (Vitamin B3) | 0.264 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.038 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 4.80 ug | — | |
| Minerals | |||
| Calcium, Ca | 371 mg | 50.0 mg | +642% |
| Iron, Fe | 0.068 mg | 0 mg | |
| Magnesium, Mg | 17.7 mg | 0 mg | |
| Phosphorus, P | 328 mg | 0 mg | |
| Potassium, K | 105 mg | 2.00 mg | +5165% |
| Sodium, Na | 1034 mg | 38700 mg | -97% |
| Zinc, Zn | 2.35 mg | 0 mg | |
| Copper, Cu | 0.032 mg | 0 mg | |
| Manganese, Mn | 0.020 mg | 0.032 mg | -37% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 273 kcal | 0 kcal | |
| Energy (Atwater Specific Factors) | 273 kcal | — | |
| Nitrogen | 3.09 g | — | |
| Ash | 3.74 g | 99.0 g | -96% |
| Sucrose | 0 g | — | |
| Glucose | 0.586 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0.610 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0.429 g | — | |
| Iodine, I | 48.4 ug | 5080 ug | -99% |
| Biotin | 0.464 ug | — | |
| Retinol | 147 ug | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 1.20 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.404 g | — | |
| SFA 6:0 (Caproic acid) | 0.334 g | — | |
| SFA 10:0 (Capric acid) | 0.481 g | — | |
| SFA 12:0 (Lauric acid) | 0.545 g | — | |
| SFA 14:0 (Myristic acid) | 1.80 g | — | |
| SFA 16:0 (Palmitic acid) | 5.31 g | — | |
| SFA 18:0 (Stearic acid) | 1.74 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.285 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.66 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.424 g | — | |
| Iodine | |||
| Iodine mcg/100gB | 48.4 mcg | 5213 mcg | -99% |
| Fluoride | |||
| Mean mcg/100g ** | — | 2.00 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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