Cheese vs Salt
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Cheese, queso fresco, solid is higher in more vitamins & minerals
Calories (kcal)
Cheese —
Salt —
Protein (g)
Cheese 18.9
Salt —
Carbs (g)
Cheese 2.96
Salt —
Fat (g)
Cheese 23.4
Salt —
Fiber (g)
Cheese —
Salt —
Quick answers
Which is more nutrient-dense?
Cheese, queso fresco, 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 | 51.4 g | 0.420 g | +12133% |
| Protein | 18.9 g | — | |
| Total lipid (fat) | 23.4 g | — | |
| Carbohydrate, by difference | 2.96 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 13.9 g | — | |
| Fatty acids, total monounsaturated | 4.96 g | — | |
| Cholesterol | 76.1 mg | — | |
| Vitamins | |||
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 602 mg | 50.0 mg | +1104% |
| Iron, Fe | 0 mg | 0 mg | = |
| Magnesium, Mg | 27.6 mg | 0 mg | |
| Phosphorus, P | 390 mg | 0 mg | |
| Potassium, K | 126 mg | 2.00 mg | +6220% |
| Sodium, Na | 627 mg | 38700 mg | -98% |
| Zinc, Zn | 2.91 mg | 0 mg | |
| Copper, Cu | 0 mg | 0 mg | = |
| Manganese, Mn | 0 mg | 0.032 mg | -100% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 298 kcal | — | |
| Energy (Atwater Specific Factors) | 297 kcal | — | |
| Nitrogen | 2.96 g | — | |
| Ash | 3.42 g | 99.0 g | -97% |
| Iodine, I | 79.9 ug | 5080 ug | -98% |
| Retinol | 152 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) | 0.748 g | — | |
| SFA 14:0 (Myristic acid) | 2.27 g | — | |
| SFA 16:0 (Palmitic acid) | 6.64 g | — | |
| SFA 18:0 (Stearic acid) | 2.13 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.595 g | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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