Cheese vs Salt
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Cheese, monterey is higher in more vitamins & minerals
Calories (kcal)
Cheese 373
Salt —
Protein (g)
Cheese 24.5
Salt —
Carbs (g)
Cheese 0.680
Salt —
Fat (g)
Cheese 30.3
Salt —
Fiber (g)
Cheese 0
Salt —
Quick answers
Which is more nutrient-dense?
Cheese, monterey 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 | 373 kcal | — | |
| Macronutrients | |||
| Water | 41.0 g | 0.420 g | +9664% |
| Protein | 24.5 g | — | |
| Total lipid (fat) | 30.3 g | — | |
| Carbohydrate, by difference | 0.680 g | — | |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 19.1 g | — | |
| Fatty acids, total monounsaturated | 8.75 g | — | |
| Cholesterol | 89.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.015 mg | — | |
| Riboflavin (Vitamin B2) | 0.390 mg | — | |
| Niacin (Vitamin B3) | 0.093 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.210 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.079 mg | — | |
| Biotin (Vitamin B7) | 18.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 15.4 mg | — | |
| Vitamin B-12 — Cobalamin | 0.830 ug | — | |
| Vitamin A, RAE | 198 ug | — | |
| Carotene, beta | 78.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.260 mg | — | |
| Vitamin D (D2 + D3) | 0.600 ug | — | |
| Minerals | |||
| Calcium, Ca | 746 mg | 50.0 mg | +1392% |
| Iron, Fe | 0.720 mg | 0 mg | |
| Magnesium, Mg | 27.0 mg | 0 mg | |
| Phosphorus, P | 444 mg | 0 mg | |
| Potassium, K | 81.0 mg | 2.00 mg | +3950% |
| Sodium, Na | 600 mg | 38700 mg | -98% |
| Zinc, Zn | 3.00 mg | 0 mg | |
| Copper, Cu | 0.032 mg | 0 mg | |
| Manganese, Mn | 0.011 mg | 0.032 mg | -66% |
| Selenium, Se | 14.5 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 0 kcal | |
| Energy | 1562 kj | — | |
| Ash | 3.55 g | 99.0 g | -96% |
| Total Sugars | 0.500 g | — | |
| Iodine, I | — | 5080 ug | |
| Folic acid (Vitamin B9 — synthetic) | 18.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 18.0 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 192 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 769 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 22.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.600 ug | — | |
| Vitamin K1 — Phylloquinone | 2.50 ug | — | |
| SFA 4:0 (Butyric acid) | 0.982 g | — | |
| SFA 6:0 (Caproic acid) | 0.244 g | — | |
| SFA 8:0 (Caprylic acid) | 0.306 g | — | |
| SFA 10:0 (Capric acid) | 0.563 g | — | |
| SFA 12:0 (Lauric acid) | 0.398 g | — | |
| SFA 14:0 (Myristic acid) | 3.61 g | — | |
| SFA 16:0 (Palmitic acid) | 7.76 g | — | |
| SFA 18:0 (Stearic acid) | 3.42 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.923 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.37 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.899 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.637 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.261 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 | — | |
| Tryptophan (EAA) | 0.315 g | — | |
| Threonine (EAA) | 0.871 g | — | |
| Isoleucine (EAA, BCAA) | 1.52 g | — | |
| Leucine (EAA, BCAA) | 2.34 g | — | |
| Lysine (EAA) | 2.04 g | — | |
| Methionine (EAA) | 0.641 g | — | |
| Cystine (conditionally essential) | 0.123 g | — | |
| Phenylalanine (EAA) | 1.29 g | — | |
| Tyrosine (conditionally essential) | 1.18 g | — | |
| Valine (EAA, BCAA) | 1.63 g | — | |
| Arginine (conditionally essential) | 0.925 g | — | |
| Histidine (EAA) | 0.859 g | — | |
| Alanine | 0.691 g | — | |
| Aspartic acid | 1.57 g | — | |
| Glutamic acid | 5.99 g | — | |
| Glycine (conditionally essential) | 0.422 g | — | |
| Proline (conditionally essential) | 2.76 g | — | |
| Serine | 1.43 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 40.0 mcg | 5213 mcg | -99% |
| Fluoride | |||
| Mean mcg/100g ** | — | 2.00 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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