Cheese vs Salt
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Cheese, mexican, queso cotija is higher in more vitamins & minerals
Calories (kcal)
Cheese 366
Salt —
Protein (g)
Cheese 20.0
Salt —
Carbs (g)
Cheese 3.97
Salt —
Fat (g)
Cheese 30.0
Salt —
Fiber (g)
Cheese 0
Salt —
Quick answers
Which is more nutrient-dense?
Cheese, mexican, queso cotija 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 | 366 kcal | — | |
| Macronutrients | |||
| Water | 38.0 g | 0.420 g | +8948% |
| Protein | 20.0 g | — | |
| Total lipid (fat) | 30.0 g | — | |
| Carbohydrate, by difference | 3.97 g | — | |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 17.5 g | — | |
| Fatty acids, total monounsaturated | 8.33 g | — | |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 100 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.029 mg | — | |
| Riboflavin (Vitamin B2) | 0.486 mg | — | |
| Niacin (Vitamin B3) | 0.114 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.049 mg | — | |
| Biotin (Vitamin B7) | 10.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 15.4 mg | — | |
| Vitamin B-12 — Cobalamin | 2.26 ug | — | |
| Vitamin A, RAE | 229 ug | — | |
| Carotene, beta | 73.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.250 mg | — | |
| Vitamin D (D2 + D3) | 0.500 ug | — | |
| Minerals | |||
| Calcium, Ca | 800 mg | 50.0 mg | +1500% |
| Iron, Fe | 0 mg | 0 mg | = |
| Magnesium, Mg | 38.0 mg | 0 mg | |
| Phosphorus, P | 729 mg | 0 mg | |
| Potassium, K | 125 mg | 2.00 mg | +6150% |
| Sodium, Na | 1400 mg | 38700 mg | -96% |
| Zinc, Zn | 3.87 mg | 0 mg | |
| Copper, Cu | 0.238 mg | 0 mg | |
| Manganese, Mn | — | 0.032 mg | |
| Selenium, Se | 17.7 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 0 kcal | |
| Energy | 1531 kj | — | |
| Ash | 8.03 g | 99.0 g | -92% |
| Total Sugars | 0 g | — | |
| Iodine, I | — | 5080 ug | |
| Folic acid (Vitamin B9 — synthetic) | 10.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 10.0 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 223 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 865 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 21.0 IU | — | |
| Vitamin K1 — Phylloquinone | 1.90 ug | — | |
| SFA 4:0 (Butyric acid) | 1.58 g | — | |
| SFA 6:0 (Caproic acid) | 0.592 g | — | |
| SFA 8:0 (Caprylic acid) | 0.055 g | — | |
| SFA 10:0 (Capric acid) | 0.544 g | — | |
| SFA 12:0 (Lauric acid) | 0.825 g | — | |
| SFA 14:0 (Myristic acid) | 2.74 g | — | |
| SFA 16:0 (Palmitic acid) | 7.75 g | — | |
| SFA 18:0 (Stearic acid) | 3.41 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.521 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.63 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.185 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.19 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.989 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.199 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 64.8 mcg | 5213 mcg | -99% |
| Fluoride | |||
| Mean mcg/100g ** | — | 2.00 mg | |
| Purines | |||
| Purine, adenine | 3.10 mg | — | |
| Purine, guanine | 5.50 mg | — | |
| Purine, hypoxanthine | 0 mg | — | |
| Purine, uric acid | 0.270 mg | — | |
| Purine, xanthine | 0 mg | — | |
| Purines, total | 8.60 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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