Cheese vs. Raw Chicken

Nutrition comparison of Cheese and Raw Chicken


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cheese versus raw chicken (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cheese and raw chicken:

  • Both raw chicken and cheese are high in calories and protein.
  • Cheese is an excellent source of Vitamin A and calcium.
  • Raw chicken has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cheese contains more folate and Vitamin B12.
  • Raw chicken is an excellent source of potassium.
Detailed nutritional comparison of cheese and raw chicken is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Raw Chicken (Chicken, ground, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cheese src
Image of Raw Chicken src

Calories and Carbs

calories

Both raw chicken and cheese are high in calories. Cheese has 169% more calories than raw chicken - raw chicken has 143 calories per 100 grams and cheese has 384 calories.

For macronutrient ratios, cheese is much lighter in protein, much heavier in fat and similar to raw chicken for carbs. Cheese has a macronutrient ratio of 25:0:75 and for raw chicken, 49:0:51 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cheese Raw Chicken
Protein 25% 49%
Carbohydrates ~ ~
Fat 75% 51%
Alcohol ~ ~

carbohydrates

Both raw chicken and cheese are low in carbohydrates - raw chicken has 0.04g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.

Protein

protein

Both raw chicken and cheese are high in protein. Cheese has 35% more protein than raw chicken - raw chicken has 17.4g of protein per 100 grams and cheese has 23.5g of protein.

Fat

saturated fat

Cheese is high in saturated fat and raw chicken has 86% less saturated fat than cheese - raw chicken has 2.3g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.

trans fat

Both raw chicken and cheese are low in trans fat - raw chicken has 0.07g of trans fat per 100 grams and cheese does not contain significant amounts.

cholesterol

Raw chicken and cheese contain similar amounts of cholesterol - raw chicken has 86mg of cholesterol per 100 grams and cheese has 95mg of cholesterol.

Vitamins

Vitamin A

Cheese is an excellent source of Vitamin A and it has more Vitamin A than raw chicken - cheese has 174ug of Vitamin A per 100 grams and raw chicken does not contain significant amounts.

Vitamin D

Cheese has more Vitamin D than raw chicken - cheese has 21iu of Vitamin D per 100 grams and raw chicken does not contain significant amounts.

Vitamin E

Raw chicken and cheese contain similar amounts of Vitamin E - raw chicken has 0.27mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.

Vitamin K

Raw chicken and cheese contain similar amounts of Vitamin K - raw chicken has 0.8ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.

The B Vitamins

Raw chicken has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cheese contains more folate and Vitamin B12. Both cheese and raw chicken contain significant amounts of riboflavin.

Cheese Raw Chicken
Thiamin 0.023 MG 0.109 MG
Riboflavin 0.318 MG 0.241 MG
Niacin 0.114 MG 5.575 MG
Pantothenic acid 0.249 MG 1.092 MG
Vitamin B6 0.061 MG 0.512 MG
Folate 13 UG 1 UG
Vitamin B12 1.23 UG 0.56 UG

Minerals

calcium

Cheese is an excellent source of calcium and it has 108 times more calcium than raw chicken - raw chicken has 6mg of calcium per 100 grams and cheese has 659mg of calcium.

iron

Raw chicken and cheese contain similar amounts of iron - raw chicken has 0.82mg of iron per 100 grams and cheese has 0.59mg of iron.

potassium

Raw chicken is an excellent source of potassium and it has 514% more potassium than cheese - raw chicken has 522mg of potassium per 100 grams and cheese has 85mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than raw chicken per 100 grams, however, raw chicken contains more dha than cheese per 100 grams.

Cheese Raw Chicken
alpha linoleic acid 0.332 G 0.071 G
DHA ~ 0.023 G
EPA ~ 0.008 G
DPA ~ 0.008 G
Total 0.332 G 0.11 G

omega 6s

Comparing omega-6 fatty acids, raw chicken has more linoleic acid than cheese per 100 grams.

Cheese Raw Chicken
linoleic acid 0.532 G 1.324 G
other omega 6 ~ 0.014 G
Total 0.532 G 1.338 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cheese or Raw Chicken .

Note: The specific food items compared are: Cheese (Cheese, Mexican blend) and Raw Chicken (Chicken, ground, raw) .

Cheese g

()
Daily Values (%)

Raw Chicken g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does raw chicken or cheese contain more calories in 100 grams?
Both raw chicken and cheese are high in calories. Cheese has 170% more calories than raw chicken - raw chicken has 143 calories in 100g and cheese has 384 calories.

Is raw chicken or cheese better for protein?
Both raw chicken and cheese are high in protein. Cheese has 40% more protein than raw chicken - raw chicken has 17.4g of protein per 100 grams and cheese has 23.5g of protein.

Does raw chicken or cheese contain more calcium?
Cheese is a rich source of calcium and it has 108 times more calcium than raw chicken - raw chicken has 6mg of calcium in 100 grams and cheese has 659mg of calcium.

Does raw chicken or cheese contain more potassium?
Raw chicken is a rich source of potassium and it has 510% more potassium than cheese - raw chicken has 522mg of potassium in 100 grams and cheese has 85mg of potassium.