Cheese vs Butter
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cheese, romano is higher in more vitamins & minerals
Calories (kcal)
Cheese 387
Butter 717
Protein (g)
Cheese 31.8
Butter 0.850
Carbs (g)
Cheese 3.63
Butter 0.060
Fat (g)
Cheese 26.9
Butter 81.1
Fiber (g)
Cheese 0
Butter 0
Quick answers
Which has more protein?
Cheese, romano — 31.8g vs 0.850g per 100g.
Which has fewer calories?
Cheese, romano — 387 vs 717 kcal per 100g.
Which is more nutrient-dense?
Cheese, romano 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 | Butter | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 387 kcal | 717 kcal | -46% |
| Macronutrients | |||
| Water | 30.9 g | 16.2 g | +91% |
| Protein | 31.8 g | 0.850 g | +3641% |
| Total lipid (fat) | 26.9 g | 81.1 g | -67% |
| Carbohydrate, by difference | 3.63 g | 0.060 g | +5950% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 17.1 g | 51.4 g | -67% |
| Fatty acids, total monounsaturated | 7.84 g | 21.0 g | -63% |
| Fatty acids, total trans | — | 3.28 g | |
| Cholesterol | 104 mg | 215 mg | -52% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.037 mg | 0.005 mg | +640% |
| Riboflavin (Vitamin B2) | 0.370 mg | 0.034 mg | +988% |
| Niacin (Vitamin B3) | 0.077 mg | 0.042 mg | +83% |
| Pantothenic acid (Vitamin B5) | 0.424 mg | 0.110 mg | +285% |
| Vitamin B-6 — Pyridoxine | 0.085 mg | 0.003 mg | +2733% |
| Biotin (Vitamin B7) | 7.00 ug | 3.00 ug | +133% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 15.4 mg | 18.8 mg | -18% |
| Vitamin B-12 — Cobalamin | 1.12 ug | 0.170 ug | +559% |
| Vitamin A, RAE | 96.0 ug | 684 ug | -86% |
| Carotene, beta | 69.0 ug | 158 ug | -56% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.230 mg | 2.32 mg | -90% |
| Vitamin D (D2 + D3) | 0.500 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 1064 mg | 24.0 mg | +4333% |
| Iron, Fe | 0.770 mg | 0.020 mg | +3750% |
| Magnesium, Mg | 41.0 mg | 2.00 mg | +1950% |
| Phosphorus, P | 760 mg | 24.0 mg | +3067% |
| Potassium, K | 86.0 mg | 24.0 mg | +258% |
| Sodium, Na | 1433 mg | 643 mg | +123% |
| Zinc, Zn | 2.58 mg | 0.090 mg | +2767% |
| Copper, Cu | 0.030 mg | 0 mg | |
| Manganese, Mn | 0.020 mg | 0 mg | |
| Selenium, Se | 14.5 ug | 1.00 ug | +1350% |
| Other Nutrients | |||
| Energy | 1618 kj | 2999 kj | -46% |
| Ash | 6.72 g | 2.11 g | +218% |
| Total Sugars | 0.730 g | 0.060 g | +1117% |
| Fluoride, F | — | 2.80 ug | |
| Folic acid (Vitamin B9 — synthetic) | 7.00 ug | 3.00 ug | +133% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 7.00 ug | 3.00 ug | +133% |
| Betaine | — | 0.300 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 90.0 ug | 671 ug | -87% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 415 IU | 2499 IU | -83% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 20.0 IU | 0 IU | |
| Vitamin D2 — Ergocalciferol (plant source) | — | 0 ug | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.500 ug | 0 ug | |
| Vitamin K1 — Phylloquinone | 2.20 ug | 7.00 ug | -69% |
| SFA 4:0 (Butyric acid) | 1.36 g | 3.23 g | -58% |
| SFA 6:0 (Caproic acid) | 0.508 g | 2.01 g | -75% |
| SFA 8:0 (Caprylic acid) | 0.271 g | 1.19 g | -77% |
| SFA 10:0 (Capric acid) | 0.671 g | 2.53 g | -73% |
| SFA 12:0 (Lauric acid) | 0.911 g | 2.59 g | -65% |
| SFA 14:0 (Myristic acid) | 3.04 g | 7.44 g | -59% |
| SFA 16:0 (Palmitic acid) | 7.26 g | 21.7 g | -67% |
| SFA 17:0 (Margaric acid) | — | 0.560 g | |
| SFA 18:0 (Stearic acid) | 2.40 g | 10.00 g | -76% |
| SFA 20:0 (Arachidic acid) | — | 0.138 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.411 g | 0.961 g | -57% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.961 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.94 g | 20.0 g | -65% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 17.0 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.100 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.593 g | 3.04 g | -81% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.284 g | 2.73 g | -90% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 2.17 g | |
| PUFA 18:2 CLAs | — | 0.267 g | |
| PUFA 18:2 i | — | 0.296 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.310 g | 0.315 g | -2% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.315 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | — | 2.98 g | |
| TFA 18:1 t | — | 2.98 g | |
| Fatty acids, total trans-polyenoic | — | 0.296 g | |
| Stigmasterol | — | 0 mg | |
| Campesterol | — | 0 mg | |
| Beta-sitosterol | — | 4.00 mg | |
| Tryptophan (EAA) | 0.429 g | 0.012 g | +3475% |
| Threonine (EAA) | 1.17 g | 0.038 g | +2982% |
| Isoleucine (EAA, BCAA) | 1.68 g | 0.051 g | +3204% |
| Leucine (EAA, BCAA) | 3.07 g | 0.083 g | +3600% |
| Lysine (EAA) | 2.94 g | 0.067 g | +4290% |
| Methionine (EAA) | 0.852 g | 0.021 g | +3957% |
| Cystine (conditionally essential) | 0.209 g | 0.008 g | +2512% |
| Phenylalanine (EAA) | 1.71 g | 0.041 g | +4071% |
| Tyrosine (conditionally essential) | 1.77 g | 0.041 g | +4229% |
| Valine (EAA, BCAA) | 2.18 g | 0.057 g | +3730% |
| Arginine (conditionally essential) | 1.17 g | 0.031 g | +3677% |
| Histidine (EAA) | 1.23 g | 0.023 g | +5252% |
| Alanine | 0.932 g | 0.029 g | +3114% |
| Aspartic acid | 1.99 g | 0.064 g | +3008% |
| Glutamic acid | 7.30 g | 0.178 g | +4002% |
| Glycine (conditionally essential) | 0.553 g | 0.018 g | +2972% |
| Proline (conditionally essential) | 3.72 g | 0.082 g | +4434% |
| Serine | 1.84 g | 0.046 g | +3900% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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