Cheese vs Fish
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Calories (kcal)
Cheese 366
Fish 90
Protein (g)
Cheese 18.0
Fish 19.0
Carbs (g)
Cheese 5.27
Fish 0.080
Fat (g)
Cheese 30.6
Fish 0.940
Fiber (g)
Cheese —
Fish —
Quick answers
Which has more protein?
Fish, tuna, light, canned in water, drained solids — 19.0g vs 18.0g per 100g.
Which has fewer calories?
Fish, tuna, light, canned in water, drained solids — 90 vs 366 kcal per 100g.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Cheese | Fish | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 366 kcal | 90 kcal | +307% |
| Macronutrients | |||
| Water | 39.6 g | 79.0 g | -50% |
| Protein | 18.0 g | 19.0 g | -5% |
| Total lipid (fat) | 30.6 g | 0.940 g | +3155% |
| Carbohydrate, by difference | 5.27 g | 0.080 g | +6488% |
| Sugars, Total | 2.63 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 18.1 g | 0.224 g | +7980% |
| Fatty acids, total monounsaturated | 7.30 g | 0.114 g | +6304% |
| Fatty acids, total trans | 1.15 g | 0.002 g | +57400% |
| Cholesterol | 98.0 mg | 36.0 mg | +172% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.015 mg | 0.030 mg | -50% |
| Riboflavin (Vitamin B2) | 0.247 mg | 0.082 mg | +201% |
| Niacin (Vitamin B3) | 0.095 mg | 9.92 mg | -99% |
| Pantothenic acid (Vitamin B5) | 0.415 mg | 0.148 mg | +180% |
| Vitamin B-6 — Pyridoxine | 0.056 mg | 0.320 mg | -82% |
| Choline, total | 19.2 mg | — | |
| Vitamin B-12 — Cobalamin | 1.45 ug | 2.57 ug | -44% |
| Vitamin A, RAE | 300 ug | — | |
| Carotene, beta | 26.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.790 mg | — | |
| Vitamin D (D2 + D3) | 7.50 ug | 1.20 ug | +525% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 10.3 ug | — | |
| Minerals | |||
| Calcium, Ca | 866 mg | 18.0 mg | +4711% |
| Iron, Fe | 0.480 mg | 1.67 mg | -71% |
| Magnesium, Mg | 25.1 mg | 22.7 mg | +11% |
| Phosphorus, P | 540 mg | 137 mg | +294% |
| Potassium, K | 149 mg | 176 mg | -15% |
| Sodium, Na | 1660 mg | 219 mg | +658% |
| Zinc, Zn | 2.42 mg | 0.660 mg | +267% |
| Copper, Cu | 0.046 mg | 0.048 mg | -4% |
| Manganese, Mn | 0.038 mg | 0.019 mg | +100% |
| Selenium, Se | 20.4 ug | 67.8 ug | -70% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 368 kcal | 85 kcal | +333% |
| Energy (Atwater Specific Factors) | 366 kcal | 90 kcal | +307% |
| Energy | 1530 kj | 376 kj | +307% |
| Nitrogen | 2.82 g | 3.04 g | -7% |
| Total fat (NLEA) | 27.6 g | 0.600 g | +4500% |
| Ash | 6.59 g | 0.980 g | +572% |
| Sucrose | 0 g | 0 g | = |
| Glucose | 0 g | 0 g | = |
| Fructose | 0 g | 0 g | = |
| Lactose | 2.50 g | 0 g | |
| Maltose | 0 g | 0 g | = |
| Galactose | 0.130 g | 0 g | |
| Iodine, I | — | 0 ug | |
| Choline, free | 2.60 mg | — | |
| Choline, from phosphocholine | 0.700 mg | — | |
| Choline, from phosphotidyl choline | 5.90 mg | — | |
| Choline, from glycerophosphocholine | 4.50 mg | — | |
| Choline, from sphingomyelin | 5.60 mg | — | |
| Betaine | 2.70 mg | 2.70 mg | = |
| Retinol | 297 ug | — | |
| Beta-carotene (Provitamin A) | 4.00 ug | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 16.0 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.130 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.040 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.020 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.060 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0.040 mg | — | |
| Vitamin D (D2 + D3 — total) | 301 IU | 47.0 IU | +540% |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 7.50 ug | 1.20 ug | +525% |
| 25-hydroxycholecalciferol | — | 0 ug | |
| Vitamin K1 — Phylloquinone | 3.20 ug | — | |
| SFA 4:0 (Butyric acid) | 0.616 g | 0.001 g | +61500% |
| SFA 5:0 | — | 0 g | |
| SFA 6:0 (Caproic acid) | 0.509 g | 0 g | |
| SFA 7:0 | — | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.333 g | 0 g | |
| SFA 9:0 | — | 0 g | |
| SFA 10:0 (Capric acid) | 0.801 g | 0.002 g | +39950% |
| SFA 11:0 (Undecanoic acid) | 0.018 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.882 g | 0 g | |
| SFA 14:0 (Myristic acid) | 2.93 g | 0.011 g | +26536% |
| SFA 15:0 (Pentadecanoic acid) | 0.311 g | 0.005 g | +6120% |
| SFA 16:0 (Palmitic acid) | 8.15 g | 0.134 g | +5982% |
| SFA 17:0 (Margaric acid) | 0.190 g | 0.007 g | +2614% |
| SFA 18:0 (Stearic acid) | 3.24 g | 0.054 g | +5900% |
| SFA 20:0 (Arachidic acid) | 0.046 g | 0.002 g | +2200% |
| SFA 21:0 | — | 0.001 g | |
| SFA 22:0 (Behenic acid) | 0.021 g | 0.002 g | +950% |
| SFA 23:0 | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.009 g | 0.002 g | +350% |
| MUFA 12:1 | — | 0 g | |
| MUFA 14:1 c | 0.241 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.395 g | 0.016 g | +2369% |
| MUFA 17:1 (Heptadecenoic acid) | 0.061 g | 0.003 g | +1933% |
| MUFA 17:1 c | 0.061 g | 0.003 g | +1933% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 6.38 g | 0.086 g | +7319% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.223 g | 0.004 g | +5475% |
| MUFA 20:1 c | 0.223 g | 0.003 g | +7333% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.001 g | 0 g | |
| MUFA 22:1 n-9 | — | 0 g | |
| MUFA 22:1 n-11 | — | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.001 g | 0.006 g | -83% |
| Fatty acids, total polyunsaturated | 1.09 g | 0.259 g | +321% |
| PUFA 18:2 c | 0.827 g | 0.013 g | +6262% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.808 g | 0.013 g | +6115% |
| PUFA 18:2 CLAs | 0.019 g | 0 g | |
| PUFA 18:3 c | 0.140 g | 0.002 g | +6900% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.138 g | 0.002 g | +6800% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.001 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.007 g | 0.002 g | +250% |
| PUFA 20:2 c | 0.009 g | 0.002 g | +350% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.009 g | 0.002 g | +350% |
| PUFA 20:3 c | 0.035 g | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.001 g | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.034 g | 0 g | |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | — | 0 g | |
| PUFA 22:3 | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.045 g | 0.022 g | +105% |
| PUFA 20:4c | 0.045 g | 0.022 g | +105% |
| PUFA 20:5c | 0.012 g | 0.025 g | -52% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.012 g | 0.025 g | -52% |
| PUFA 22:2 (Docosadienoic acid) | 0.004 g | 0 g | |
| PUFA 22:5 c | 0.021 g | 0.004 g | +425% |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.008 g | 0.002 g | +300% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.021 g | 0.004 g | +425% |
| PUFA 22:6 c | 0.006 g | 0.197 g | -97% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.006 g | 0.197 g | -97% |
| Fatty acids, total trans-monoenoic | 0.947 g | 0.002 g | +47250% |
| TFA 14:1 t | — | 0 g | |
| TFA 16:1 t | 0.104 g | 0.001 g | +10300% |
| TFA 18:1 t | 0.842 g | 0.001 g | +84100% |
| TFA 20:1 t | — | 0 g | |
| TFA 22:1 t | 0.001 g | 0 g | |
| Fatty acids, total trans-dienoic | 0.200 g | 0 g | |
| TFA 18:2 t not further defined | 0.200 g | 0 g | |
| Fatty acids, total trans-polyenoic | — | 0 g | |
| TFA 18:3 t | — | 0 g | |
| Choline | |||
| Choline from glycerophoshocholine | — | 5.90 mg | |
| Choline from phosphatidylcholine | — | 18.0 mg | |
| Choline from phosphocholine | — | 0 mg | |
| Choline from sphingomyelin | — | 2.90 mg | |
| Free Choline | — | 2.10 mg | |
| Total Choline | — | 29.0 mg | |
| Iodine | |||
| Iodine mcg/100gB | — | 8.70 mcg | |
| Fluoride | |||
| Mean mcg/100g ** | 35.0 mg | 18.5 mg | +89% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Cheese, pasteurized process, American, vitamin D fortified nutrition facts Fish, tuna, light, canned in water, drained solids nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +4711% in Cheese, pasteurized process, American, vitamin D fortified Sodium, Na +658% in Cheese, pasteurized process, American, vitamin D fortified Vitamin D (D2 + D3) +525% in Cheese, pasteurized process, American, vitamin D fortified Phosphorus, P +294% in Cheese, pasteurized process, American, vitamin D fortified
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