Cheese vs Salt
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Cheese, monterey jack, solid is higher in more vitamins & minerals
Calories (kcal)
Cheese —
Salt —
Protein (g)
Cheese 22.6
Salt —
Carbs (g)
Cheese 1.90
Salt —
Fat (g)
Cheese 32.6
Salt —
Fiber (g)
Cheese —
Salt —
Quick answers
Which is more nutrient-dense?
Cheese, monterey jack, solid 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 | 39.2 g | 0.420 g | +9229% |
| Protein | 22.6 g | — | |
| Total lipid (fat) | 32.6 g | — | |
| Carbohydrate, by difference | 1.90 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 19.2 g | — | |
| Fatty acids, total monounsaturated | 6.68 g | — | |
| Cholesterol | 99.8 mg | — | |
| Vitamins | |||
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 715 mg | 50.0 mg | +1329% |
| Iron, Fe | 0 mg | 0 mg | = |
| Magnesium, Mg | 29.6 mg | 0 mg | |
| Phosphorus, P | 471 mg | 0 mg | |
| Potassium, K | 82.9 mg | 2.00 mg | +4047% |
| Sodium, Na | 662 mg | 38700 mg | -98% |
| Zinc, Zn | 3.79 mg | 0 mg | |
| Copper, Cu | 0 mg | 0 mg | = |
| Manganese, Mn | 0.011 mg | 0.032 mg | -65% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 392 kcal | — | |
| Energy (Atwater Specific Factors) | 391 kcal | — | |
| Nitrogen | 3.55 g | — | |
| Ash | 3.67 g | 99.0 g | -96% |
| Iodine, I | 35.9 ug | 5080 ug | -99% |
| Retinol | 192 ug | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| SFA 12:0 (Lauric acid) | 1.03 g | — | |
| SFA 14:0 (Myristic acid) | 3.04 g | — | |
| SFA 16:0 (Palmitic acid) | 9.30 g | — | |
| SFA 18:0 (Stearic acid) | 2.82 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.739 g | — | |
| Purines | |||
| Purine, adenine | 3.10 mg | — | |
| Purine, guanine | 5.00 mg | — | |
| Purine, hypoxanthine | 0.700 mg | — | |
| Purine, uric acid | 0 mg | — | |
| Purine, xanthine | 0.300 mg | — | |
| Purines, total | 9.10 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.