Cheese vs Fish
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Calories (kcal)
Cheese 157
Fish 56
Protein (g)
Cheese 7.81
Fish 12.3
Carbs (g)
Cheese 6.86
Fish 0
Fat (g)
Cheese 11.0
Fish 0.410
Fiber (g)
Cheese —
Fish —
Quick answers
Which has more protein?
Fish, pollock, raw — 12.3g vs 7.81g per 100g.
Which has fewer calories?
Fish, pollock, raw — 56 vs 157 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 | 157 kcal | 56 kcal | +180% |
| Macronutrients | |||
| Water | 72.9 g | 86.7 g | -16% |
| Protein | 7.81 g | 12.3 g | -37% |
| Total lipid (fat) | 11.0 g | 0.410 g | +2583% |
| Carbohydrate, by difference | 6.86 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.97 g | 0.128 g | +5345% |
| Fatty acids, total monounsaturated | 2.56 g | 0.073 g | +3407% |
| Fatty acids, total trans | 0.351 g | 0.016 g | +2094% |
| Cholesterol | 48.0 mg | 46.0 mg | +4% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.043 mg | 0.030 mg | +43% |
| Riboflavin (Vitamin B2) | 0.327 mg | 0.080 mg | +309% |
| Niacin (Vitamin B3) | 0.168 mg | 0.653 mg | -74% |
| Pantothenic acid (Vitamin B5) | 0.673 mg | 0.237 mg | +184% |
| Vitamin B-6 — Pyridoxine | 0.099 mg | 0.069 mg | +43% |
| Biotin (Vitamin B7) | 4.00 ug | — | |
| Vitamin B-12 — Cobalamin | 0.780 ug | 1.63 ug | -52% |
| Vitamin A, RAE | 127 ug | 3.00 ug | +4133% |
| Vitamin E (alpha-tocopherol) | 0.270 mg | 0.490 mg | -45% |
| Vitamin D (D2 + D3) | — | 0.200 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 3.10 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 224 mg | 15.0 mg | +1393% |
| Iron, Fe | 0.100 mg | 0.220 mg | -55% |
| Magnesium, Mg | 19.7 mg | 16.1 mg | +22% |
| Phosphorus, P | 162 mg | 284 mg | -43% |
| Potassium, K | 230 mg | 160 mg | +44% |
| Sodium, Na | 105 mg | 333 mg | -68% |
| Zinc, Zn | 0.560 mg | 0.310 mg | +81% |
| Copper, Cu | 0 mg | 0.031 mg | -100% |
| Manganese, Mn | 0 mg | 0.011 mg | -100% |
| Selenium, Se | 5.50 ug | 15.9 ug | -65% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 158 kcal | 53 kcal | +198% |
| Energy (Atwater Specific Factors) | 157 kcal | 56 kcal | +180% |
| Energy | 657 kj | 235 kj | +180% |
| Nitrogen | 1.22 g | 1.97 g | -38% |
| Total fat (NLEA) | 10.3 g | 0.400 g | +2475% |
| Ash | 1.36 g | 1.36 g | = |
| Retinol | 127 ug | 3.00 ug | +4133% |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | — | 8.00 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0.200 ug | |
| Vitamin K1 — Phylloquinone | 0.600 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0.251 g | 0.002 g | +12450% |
| SFA 6:0 (Caproic acid) | 0.199 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.125 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.306 g | 0.002 g | +15200% |
| SFA 11:0 (Undecanoic acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.360 g | 0.001 g | +35900% |
| SFA 14:0 (Myristic acid) | 1.15 g | 0.004 g | +28650% |
| SFA 15:0 (Pentadecanoic acid) | 0.116 g | 0.001 g | +11500% |
| SFA 16:0 (Palmitic acid) | 3.36 g | 0.087 g | +3762% |
| SFA 17:0 (Margaric acid) | 0.067 g | 0.001 g | +6600% |
| SFA 18:0 (Stearic acid) | 1.02 g | 0.028 g | +3543% |
| SFA 20:0 (Arachidic acid) | 0.014 g | 0 g | |
| SFA 22:0 (Behenic acid) | 0.006 g | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.004 g | 0 g | |
| MUFA 14:1 c | 0.117 g | 0.001 g | +11600% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0.001 g | -100% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.184 g | 0.003 g | +6033% |
| MUFA 17:1 (Heptadecenoic acid) | 0.021 g | 0.004 g | +425% |
| MUFA 17:1 c | 0.021 g | 0.004 g | +425% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 2.22 g | 0.048 g | +4525% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.010 g | |
| MUFA 20:1 c | 0.020 g | 0.010 g | +100% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.002 g | 0.001 g | +100% |
| MUFA 22:1 n-9 | 0.002 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0.005 g | -100% |
| Fatty acids, total polyunsaturated | 0.389 g | 0.182 g | +114% |
| PUFA 18:2 c | 0.308 g | 0.005 g | +6060% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.259 g | 0.004 g | +6375% |
| PUFA 18:2 CLAs | 0.049 g | 0 g | |
| PUFA 18:3 c | 0.042 g | 0.001 g | +4100% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.042 g | 0.001 g | +4100% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | 0 g | = |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.001 g | 0.001 g | = |
| PUFA 20:2 c | 0.001 g | 0.001 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | 0.001 g | = |
| PUFA 20:3 c | 0.012 g | 0.002 g | +500% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | 0 g | = |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.012 g | 0.002 g | +500% |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.015 g | 0.005 g | +200% |
| PUFA 20:4c | 0.015 g | 0.005 g | +200% |
| PUFA 20:5c | 0.005 g | 0.049 g | -90% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.005 g | 0.049 g | -90% |
| PUFA 22:2 (Docosadienoic acid) | 0 g | 0 g | = |
| PUFA 22:5 c | 0.007 g | 0.004 g | +75% |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.003 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.007 g | 0.004 g | +75% |
| PUFA 22:6 c | 0 g | 0.116 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.116 g | -100% |
| Fatty acids, total trans-monoenoic | 0.283 g | 0.004 g | +6975% |
| TFA 16:1 t | 0.032 g | 0 g | |
| TFA 18:1 t | 0.251 g | 0.004 g | +6175% |
| TFA 22:1 t | 0 g | 0 g | = |
| Fatty acids, total trans-dienoic | 0.068 g | 0.011 g | +518% |
| TFA 18:2 t not further defined | 0.068 g | 0.011 g | +518% |
| Fatty acids, total trans-polyenoic | 0.001 g | — | |
| TFA 18:3 t | 0.001 g | — | |
| Tryptophan (EAA) | 0.115 g | 0.180 g | -36% |
| Threonine (EAA) | 0.395 g | 0.580 g | -32% |
| Isoleucine (EAA, BCAA) | 0.365 g | 0.620 g | -41% |
| Leucine (EAA, BCAA) | 0.785 g | 1.06 g | -26% |
| Lysine (EAA) | 0.655 g | 1.21 g | -46% |
| Methionine (EAA) | 0.170 g | 0.400 g | -58% |
| Cystine (conditionally essential) | — | 0.140 g | |
| Phenylalanine (EAA) | 0.270 g | 0.510 g | -47% |
| Tyrosine (conditionally essential) | 0.250 g | 0.490 g | -49% |
| Valine (EAA, BCAA) | 0.325 g | 0.670 g | -51% |
| Arginine (conditionally essential) | 0.210 g | 0.930 g | -77% |
| Histidine (EAA) | 0.175 g | 0.280 g | -38% |
| Alanine | 0.325 g | 0.750 g | -57% |
| Aspartic acid | 0.735 g | 1.31 g | -44% |
| Glutamic acid | 1.30 g | 2.08 g | -38% |
| Glycine (conditionally essential) | 0.135 g | 0.590 g | -77% |
| Proline (conditionally essential) | 0.565 g | 0.500 g | +13% |
| Serine | 0.365 g | 0.540 g | -32% |
| Hydroxyproline | 0 g | — | |
| Cysteine | 0.180 g | — | |
| Iodine | |||
| Iodine mcg/100gB | 66.0 mcg | — | |
* 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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