Cheese vs Salt
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Cheese, provolone is higher in more vitamins & minerals
Calories (kcal)
Cheese 351
Salt —
Protein (g)
Cheese 25.6
Salt —
Carbs (g)
Cheese 2.14
Salt —
Fat (g)
Cheese 26.6
Salt —
Fiber (g)
Cheese 0
Salt —
Quick answers
Which is more nutrient-dense?
Cheese, provolone 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 | 351 kcal | — | |
| Macronutrients | |||
| Water | 41.0 g | 0.420 g | +9650% |
| Protein | 25.6 g | — | |
| Total lipid (fat) | 26.6 g | — | |
| Carbohydrate, by difference | 2.14 g | — | |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 17.1 g | — | |
| Fatty acids, total monounsaturated | 7.39 g | — | |
| Cholesterol | 69.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.019 mg | — | |
| Riboflavin (Vitamin B2) | 0.321 mg | — | |
| Niacin (Vitamin B3) | 0.156 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.476 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.073 mg | — | |
| Biotin (Vitamin B7) | 10.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 15.4 mg | — | |
| Vitamin B-12 — Cobalamin | 1.46 ug | — | |
| Vitamin A, RAE | 236 ug | — | |
| Carotene, beta | 68.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.230 mg | — | |
| Vitamin D (D2 + D3) | 0.500 ug | — | |
| Minerals | |||
| Calcium, Ca | 756 mg | 50.0 mg | +1412% |
| Iron, Fe | 0.520 mg | 0 mg | |
| Magnesium, Mg | 28.0 mg | 0 mg | |
| Phosphorus, P | 496 mg | 0 mg | |
| Potassium, K | 138 mg | 2.00 mg | +6800% |
| Sodium, Na | 727 mg | 38700 mg | -98% |
| Zinc, Zn | 3.23 mg | 0 mg | |
| Copper, Cu | 0.026 mg | 0 mg | |
| Manganese, Mn | 0.010 mg | 0.032 mg | -69% |
| Selenium, Se | 14.5 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 0 kcal | |
| Energy | 1471 kj | — | |
| Ash | 4.71 g | 99.0 g | -95% |
| Total Sugars | 0.560 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 | 230 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 880 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 20.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.500 ug | — | |
| Vitamin K1 — Phylloquinone | 2.20 ug | — | |
| SFA 4:0 (Butyric acid) | 0.981 g | — | |
| SFA 6:0 (Caproic acid) | 0.370 g | — | |
| SFA 8:0 (Caprylic acid) | 0.256 g | — | |
| SFA 10:0 (Capric acid) | 0.482 g | — | |
| SFA 12:0 (Lauric acid) | 0.355 g | — | |
| SFA 14:0 (Myristic acid) | 2.75 g | — | |
| SFA 16:0 (Palmitic acid) | 8.16 g | — | |
| SFA 18:0 (Stearic acid) | 3.06 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.878 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.16 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 | 0.769 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.494 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.275 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) | 0.345 g | — | |
| Threonine (EAA) | 0.982 g | — | |
| Isoleucine (EAA, BCAA) | 1.09 g | — | |
| Leucine (EAA, BCAA) | 2.30 g | — | |
| Lysine (EAA) | 2.65 g | — | |
| Methionine (EAA) | 0.686 g | — | |
| Cystine (conditionally essential) | 0.116 g | — | |
| Phenylalanine (EAA) | 1.29 g | — | |
| Tyrosine (conditionally essential) | 1.52 g | — | |
| Valine (EAA, BCAA) | 1.64 g | — | |
| Arginine (conditionally essential) | 1.02 g | — | |
| Histidine (EAA) | 1.12 g | — | |
| Alanine | 0.706 g | — | |
| Aspartic acid | 1.74 g | — | |
| Glutamic acid | 6.24 g | — | |
| Glycine (conditionally essential) | 0.433 g | — | |
| Proline (conditionally essential) | 2.77 g | — | |
| Serine | 1.47 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 64.3 mcg | 5213 mcg | -99% |
| Fluoride | |||
| Mean mcg/100g ** | — | 2.00 mg | |
| Purines | |||
| Purine, adenine | 4.70 mg | — | |
| Purine, guanine | 6.80 mg | — | |
| Purine, hypoxanthine | 1.00 mg | — | |
| Purine, uric acid | 0 mg | — | |
| Purine, xanthine | 0.050 mg | — | |
| Purines, total | 12.6 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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