Cheese vs Butter
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cheese, fresh, queso fresco is higher in more vitamins & minerals
Calories (kcal)
Cheese 299
Butter 731
Protein (g)
Cheese 18.1
Butter 0.490
Carbs (g)
Cheese 2.98
Butter 0
Fat (g)
Cheese 23.8
Butter 78.3
Fiber (g)
Cheese 0
Butter 0
Quick answers
Which has more protein?
Cheese, fresh, queso fresco — 18.1g vs 0.490g per 100g.
Which has fewer calories?
Cheese, fresh, queso fresco — 299 vs 731 kcal per 100g.
Which is more nutrient-dense?
Cheese, fresh, queso fresco 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 | Butter | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 299 kcal | 731 kcal | -59% |
| Macronutrients | |||
| Water | 51.4 g | 16.7 g | +208% |
| Protein | 18.1 g | 0.490 g | +3592% |
| Total lipid (fat) | 23.8 g | 78.3 g | -70% |
| Carbohydrate, by difference | 2.98 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 12.9 g | 45.4 g | -71% |
| Fatty acids, total monounsaturated | 5.97 g | 19.9 g | -70% |
| Fatty acids, total trans | 0.834 g | 2.67 g | -69% |
| Cholesterol | 69.0 mg | 225 mg | -69% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.042 mg | 0.007 mg | +500% |
| Riboflavin (Vitamin B2) | 0.173 mg | 0.064 mg | +170% |
| Niacin (Vitamin B3) | 0.027 mg | 0.022 mg | +23% |
| Pantothenic acid (Vitamin B5) | 0.358 mg | 0.097 mg | +269% |
| Vitamin B-6 — Pyridoxine | 0.076 mg | 0.008 mg | +850% |
| Biotin (Vitamin B7) | 7.00 ug | 4.00 ug | +75% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 12.5 mg | 18.8 mg | -34% |
| Vitamin B-12 — Cobalamin | 1.68 ug | 0.070 ug | +2300% |
| Vitamin A, RAE | 224 ug | 683 ug | -67% |
| Carotene, beta | 41.0 ug | 135 ug | -70% |
| Carotene, alpha | 0 ug | 1.00 ug | -100% |
| Vitamin E (alpha-tocopherol) | 0.370 mg | 1.37 mg | -73% |
| Vitamin D (D2 + D3) | 2.70 ug | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 3.60 ug | 20.9 ug | -83% |
| Minerals | |||
| Calcium, Ca | 566 mg | 23.0 mg | +2361% |
| Iron, Fe | 0.200 mg | 0.050 mg | +300% |
| Magnesium, Mg | 24.0 mg | 1.00 mg | +2300% |
| Phosphorus, P | 385 mg | 24.0 mg | +1504% |
| Potassium, K | 129 mg | 41.0 mg | +215% |
| Sodium, Na | 751 mg | 583 mg | +29% |
| Zinc, Zn | 2.58 mg | 0.050 mg | +5060% |
| Copper, Cu | 0.033 mg | 0.010 mg | +230% |
| Manganese, Mn | 0.014 mg | 0.001 mg | +1300% |
| Selenium, Se | 19.3 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 1250 kj | 3058 kj | -59% |
| Ash | 3.68 g | 1.62 g | +127% |
| Total Sugars | 2.32 g | 0.060 g | +3767% |
| Sucrose | 0 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 2.32 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Fluoride, F | — | 2.80 ug | |
| Folic acid (Vitamin B9 — synthetic) | 7.00 ug | 4.00 ug | +75% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 7.00 ug | 4.00 ug | +75% |
| Betaine | 3.30 mg | 0.300 mg | +1000% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 221 ug | 671 ug | -67% |
| Beta-carotene (Provitamin A) | 2.00 ug | 6.00 ug | -67% |
| Vitamin A, IU | 806 IU | 2468 IU | -67% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 3.00 ug | 13.0 ug | -77% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0.070 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.040 mg | 0.080 mg | -50% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.030 mg | 0.120 mg | -75% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.040 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 110 IU | 0 IU | |
| Vitamin D2 — Ergocalciferol (plant source) | — | 0 ug | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 2.70 ug | 0 ug | |
| Vitamin K1 — Phylloquinone | 1.00 ug | 4.60 ug | -78% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0.486 g | 1.63 g | -70% |
| SFA 6:0 (Caproic acid) | 0.387 g | 1.37 g | -72% |
| SFA 8:0 (Caprylic acid) | 0.244 g | 0.858 g | -72% |
| SFA 10:0 (Capric acid) | 0.569 g | 2.04 g | -72% |
| SFA 12:0 (Lauric acid) | 0.651 g | 2.35 g | -72% |
| SFA 14:0 (Myristic acid) | 2.13 g | 7.51 g | -72% |
| SFA 15:0 (Pentadecanoic acid) | 0.222 g | 0.801 g | -72% |
| SFA 16:0 (Palmitic acid) | 5.65 g | 20.5 g | -73% |
| SFA 17:0 (Margaric acid) | 0.136 g | 0.476 g | -71% |
| SFA 18:0 (Stearic acid) | 2.40 g | 7.65 g | -69% |
| SFA 20:0 (Arachidic acid) | 0.033 g | 0.106 g | -69% |
| SFA 22:0 (Behenic acid) | 0.012 g | 0.032 g | -63% |
| SFA 24:0 (Lignoceric acid) | 0.008 g | 0.021 g | -62% |
| MUFA 14:1 (Myristoleic acid) | 0.169 g | 0.781 g | -78% |
| MUFA 15:1 (Pentadecenoic acid) | 0.003 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.408 g | 1.42 g | -71% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.335 g | 1.17 g | -71% |
| MUFA 17:1 (Heptadecenoic acid) | 0.044 g | 0.152 g | -71% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 5.30 g | 17.4 g | -69% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 4.70 g | 15.5 g | -70% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.038 g | 0.147 g | -74% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.003 g | 0.005 g | -40% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.003 g | 0.005 g | -40% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.003 g | 0.002 g | +50% |
| Fatty acids, total polyunsaturated | 1.11 g | 3.33 g | -67% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.887 g | 2.71 g | -67% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.591 g | 1.80 g | -67% |
| PUFA 18:2 CLAs | 0.135 g | 0.413 g | -67% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.108 g | 0.298 g | -64% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.099 g | 0.285 g | -65% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.009 g | 0.005 g | +80% |
| PUFA 18:3i | — | 0.008 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.006 g | 0.003 g | +100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.006 g | 0.016 g | -63% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.027 g | 0.086 g | -69% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.002 g | 0.005 g | -60% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.025 g | 0.081 g | -69% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.035 g | 0.119 g | -71% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.008 g | 0.022 g | -64% |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.008 g | 0.020 g | -60% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.015 g | 0.045 g | -67% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.003 g | 0.003 g | = |
| Fatty acids, total trans-monoenoic | 0.674 g | 2.16 g | -69% |
| TFA 16:1 t | 0.073 g | 0.246 g | -70% |
| TFA 18:1 t | 0.601 g | 1.91 g | -69% |
| TFA 22:1 t | 0 g | 0 g | = |
| TFA 18:2 t not further defined | 0.160 g | 0.503 g | -68% |
| Fatty acids, total trans-polyenoic | 0.160 g | 0.511 g | -69% |
| Tryptophan (EAA) | — | 0.012 g | |
| Threonine (EAA) | — | 0.038 g | |
| Isoleucine (EAA, BCAA) | — | 0.051 g | |
| Leucine (EAA, BCAA) | — | 0.083 g | |
| Lysine (EAA) | — | 0.067 g | |
| Methionine (EAA) | — | 0.021 g | |
| Cystine (conditionally essential) | — | 0.008 g | |
| Phenylalanine (EAA) | — | 0.041 g | |
| Tyrosine (conditionally essential) | — | 0.041 g | |
| Valine (EAA, BCAA) | — | 0.057 g | |
| Arginine (conditionally essential) | — | 0.031 g | |
| Histidine (EAA) | — | 0.023 g | |
| Alanine | — | 0.029 g | |
| Aspartic acid | — | 0.064 g | |
| Glutamic acid | — | 0.178 g | |
| Glycine (conditionally essential) | — | 0.018 g | |
| Proline (conditionally essential) | — | 0.082 g | |
| Serine | — | 0.046 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Iodine | |||
| Iodine mcg/100gB | 79.9 mcg | — | |
| Purines | |||
| Purine, adenine | 0.260 mg | — | |
| Purine, guanine | 0.410 mg | — | |
| Purine, hypoxanthine | 0 mg | — | |
| Purine, uric acid | 0 mg | — | |
| Purine, xanthine | 0 mg | — | |
| Purines, total | 0.670 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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