Cheddar Cheese vs. Filet O Fish
Nutrition comparison of Cheddar Cheese and Filet O Fish
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
filet o fish
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and filet o fish:
- Both filet o fish and cheddar cheese are high in calcium, calories and protein.
- Cheddar cheese is an excellent source of Vitamin A.
- Filet o fish has more thiamin and niacin, however, cheddar cheese contains more riboflavin, pantothenic acid and Vitamin B6.
- Filet o fish has signficantly more iron than cheddar cheese.
- Filet o fish is a great source of potassium.
Calories and Carbs
calories
Both filet o fish and cheddar cheese are high in calories - filet o fish has 282kcal of calories per 100 grams and cheddar cheese has 403kcal of calories.
dietary fiber
Filet o fish has more dietary fiber than cheddar cheese - filet o fish has 1.4g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Filet o fish and cheddar cheese contain similar amounts of sugar - filet o fish has 3.7g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Both filet o fish and cheddar cheese are high in protein - filet o fish has 11.3g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and filet o fish has less saturated fat than cheddar cheese - filet o fish has 2.8g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
trans fat
Filet o fish has more trans fat than cheddar cheese - filet o fish has 0.13g of trans fat per 100 grams and cheddar cheese does not contain significant amounts.
Vitamins
Vitamin C
Filet o fish and cheddar cheese contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and cheddar cheese does not contain significant amounts.
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has more Vitamin A than filet o fish - cheddar cheese has 337ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.
Vitamin D
Cheddar cheese has more Vitamin D than filet o fish - cheddar cheese has 24iu of Vitamin D per 100 grams and filet o fish does not contain significant amounts.
Vitamin E
Filet o fish and cheddar cheese contain similar amounts of Vitamin E - filet o fish has 1.2mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
The B Vitamins
Filet o fish has more thiamin and niacin, however, cheddar cheese contains more riboflavin, pantothenic acid and Vitamin B6. Both cheddar cheese and filet o fish contain significant amounts of folate and Vitamin B12.
| Cheddar Cheese | Filet O Fish | |
|---|---|---|
| Thiamin | 0.029 MG | 0.211 MG |
| Riboflavin | 0.428 MG | 0.13 MG |
| Niacin | 0.059 MG | 2.22 MG |
| Pantothenic acid | 0.41 MG | ~ |
| Vitamin B6 | 0.066 MG | ~ |
| Folate | 27 UG | 21 UG |
| Vitamin B12 | 1.1 UG | 1.08 UG |
Minerals
calcium
Both filet o fish and cheddar cheese are high in calcium - filet o fish has 120mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Filet o fish has signficantly more iron than cheddar cheese - filet o fish has 1.6mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Filet o fish is a great source of potassium and it has more potassium than cheddar cheese - filet o fish has 220mg of potassium per 100 grams and cheddar cheese has 76mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, Filet o fish has more alpha linoleic acid (ALA), dha and epa than cheddar cheese per 100 grams, however, cheddar cheese contains more dpa than filet o fish per 100 grams.
| Cheddar Cheese | Filet O Fish | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.639 G |
| DHA | 0.001 G | 0.061 G |
| EPA | 0.01 G | 0.03 G |
| DPA | 0.017 G | 0.005 G |
| Total | 0.142 G | 0.735 G |
omega 6s
Comparing omega-6 fatty acids, filet o fish has more linoleic acid than cheddar cheese per 100 grams.
| Cheddar Cheese | Filet O Fish | |
|---|---|---|
| other omega 6 | 0.036 G | 0.006 G |
| linoleic acid | 1.171 G | 5.187 G |
| Total | 1.207 G | 5.193 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cheddar Cheese (Cheese, cheddar) and Filet O Fish (McDONALD'S, FILET-O-FISH) .
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()
Cheddar Cheese
|
Daily Values (%) |
Filet O Fish
|
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|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % |
| G % |
|
5% | carbohydrates | 5% |
|
G % |
| G % |
|
5% | dietary fiber | 5% |
|
G % |
| G | 5% | sugar | 5% | G | ||
| G % |
|
5% | total fat | 5% |
|
G % |
| G % |
|
5% | saturated fat | 5% |
|
G % |
| G | 5% | monounsaturated fat | 5% | G | ||
| G | 5% | polyunsaturated fat | 5% | G | ||
| G | 5% | trans fat | 5% | G | ||
| MG | 5% | cholesterol | 5% | MG | ||
| 5% | Vitamins and Minerals | 5% | ||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % |
| MG % |
|
5% | calcium | 5% |
|
MG % |
| MG % |
|
5% | iron | 5% |
|
MG % |
| MG % |
|
5% | magnesium | 5% |
|
MG % |
| MG % |
|
5% | potassium | 5% |
|
MG % |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % |
| G % |
|
5% | protein | 5% |
|
G % |