Cheese vs Salt
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Cheese, fresh, queso fresco is higher in more vitamins & minerals
Calories (kcal)
Cheese 299
Salt —
Protein (g)
Cheese 18.1
Salt —
Carbs (g)
Cheese 2.98
Salt —
Fat (g)
Cheese 23.8
Salt —
Fiber (g)
Cheese 0
Salt —
Quick answers
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 | Salt | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 299 kcal | — | |
| Macronutrients | |||
| Water | 51.4 g | 0.420 g | +12143% |
| Protein | 18.1 g | — | |
| Total lipid (fat) | 23.8 g | — | |
| Carbohydrate, by difference | 2.98 g | — | |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 12.9 g | — | |
| Fatty acids, total monounsaturated | 5.97 g | — | |
| Fatty acids, total trans | 0.834 g | — | |
| Cholesterol | 69.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.042 mg | — | |
| Riboflavin (Vitamin B2) | 0.173 mg | — | |
| Niacin (Vitamin B3) | 0.027 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.358 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.076 mg | — | |
| Biotin (Vitamin B7) | 7.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 12.5 mg | — | |
| Vitamin B-12 — Cobalamin | 1.68 ug | — | |
| Vitamin A, RAE | 224 ug | — | |
| Carotene, beta | 41.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.370 mg | — | |
| Vitamin D (D2 + D3) | 2.70 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 3.60 ug | — | |
| Minerals | |||
| Calcium, Ca | 566 mg | 50.0 mg | +1032% |
| Iron, Fe | 0.200 mg | 0 mg | |
| Magnesium, Mg | 24.0 mg | 0 mg | |
| Phosphorus, P | 385 mg | 0 mg | |
| Potassium, K | 129 mg | 2.00 mg | +6350% |
| Sodium, Na | 751 mg | 38700 mg | -98% |
| Zinc, Zn | 2.58 mg | 0 mg | |
| Copper, Cu | 0.033 mg | 0 mg | |
| Manganese, Mn | 0.014 mg | 0.032 mg | -56% |
| Selenium, Se | 19.3 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 0 kcal | |
| Energy | 1250 kj | — | |
| Ash | 3.68 g | 99.0 g | -96% |
| Total Sugars | 2.32 g | — | |
| Sucrose | 0 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 2.32 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Iodine, I | — | 5080 ug | |
| Folic acid (Vitamin B9 — synthetic) | 7.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 7.00 ug | — | |
| Betaine | 3.30 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 221 ug | — | |
| Beta-carotene (Provitamin A) | 2.00 ug | — | |
| Vitamin A, IU | 806 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 3.00 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.040 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.030 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.040 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 110 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 2.70 ug | — | |
| Vitamin K1 — Phylloquinone | 1.00 ug | — | |
| SFA 4:0 (Butyric acid) | 0.486 g | — | |
| SFA 6:0 (Caproic acid) | 0.387 g | — | |
| SFA 8:0 (Caprylic acid) | 0.244 g | — | |
| SFA 10:0 (Capric acid) | 0.569 g | — | |
| SFA 12:0 (Lauric acid) | 0.651 g | — | |
| SFA 14:0 (Myristic acid) | 2.13 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.222 g | — | |
| SFA 16:0 (Palmitic acid) | 5.65 g | — | |
| SFA 17:0 (Margaric acid) | 0.136 g | — | |
| SFA 18:0 (Stearic acid) | 2.40 g | — | |
| SFA 20:0 (Arachidic acid) | 0.033 g | — | |
| SFA 22:0 (Behenic acid) | 0.012 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.008 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.169 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0.003 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.408 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.335 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.044 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 5.30 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 4.70 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.038 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.003 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.003 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.003 g | — | |
| Fatty acids, total polyunsaturated | 1.11 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.887 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.591 g | — | |
| PUFA 18:2 CLAs | 0.135 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.108 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.099 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.009 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.006 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.006 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.027 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.002 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.025 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.035 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.008 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.008 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.015 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.003 g | — | |
| Fatty acids, total trans-monoenoic | 0.674 g | — | |
| TFA 16:1 t | 0.073 g | — | |
| TFA 18:1 t | 0.601 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.160 g | — | |
| Fatty acids, total trans-polyenoic | 0.160 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 79.9 mcg | 5213 mcg | -98% |
| Fluoride | |||
| Mean mcg/100g ** | — | 2.00 mg | |
| 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 Foundation Foods. Diff column shows percentage difference relative to Food B.
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