Raw Beef vs. Cheddar Cheese
Nutrition comparison of Raw Beef and Cheddar Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
cheddar cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and cheddar cheese:
- Both raw beef and cheddar cheese are high in calories, protein and saturated fat.
- Cheddar cheese has more riboflavin and folate, however, raw beef contains more niacin and Vitamin B6.
- Cheddar cheese has signficantly less trans fat than raw beef.
- Cheddar cheese is an excellent source of Vitamin A and calcium.
- For omega-3 fatty acids, cheddar cheese has more dpa than raw beef.
- Raw beef has signficantly more iron than cheddar cheese.
- Raw beef is a great source of potassium.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Cheddar Cheese (Cheese, cheddar) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw beef and cheddar cheese are high in calories. Cheddar cheese has 21% more calories than raw beef - raw beef has 332 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, raw beef is lighter in protein, lighter in carbs and heavier in fat compared to cheddar cheese per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for cheddar cheese, 23:4:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Cheddar Cheese | |
|---|---|---|
| Protein | 18% | 23% |
| Carbohydrates | ~ | 4% |
| Fat | 82% | 74% |
| Alcohol | ~ | ~ |
carbohydrates
Both cheddar cheese and raw beef are low in carbohydrates - cheddar cheese has 3.4g of total carbs per 100 grams and raw beef does not contain significant amounts.
sugar
Cheddar cheese and raw beef contain similar amounts of sugar - cheddar cheese has 0.48g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Both raw beef and cheddar cheese are high in protein. Cheddar cheese has 59% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Both raw beef and cheddar cheese are high in saturated fat. Cheddar cheese has 61% more saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
trans fat
Cheddar cheese has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and cheddar cheese does not contain significant amounts.
cholesterol
Raw beef and cheddar cheese contain similar amounts of cholesterol - raw beef has 78mg of cholesterol per 100 grams and cheddar cheese has 99mg of cholesterol.
Vitamins
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has 83 times more Vitamin A than raw beef - raw beef has 4ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.
Vitamin D
Cheddar cheese has 700% more Vitamin D than raw beef - raw beef has 3iu of Vitamin D per 100 grams and cheddar cheese has 24iu of Vitamin D.
Vitamin E
Raw beef and cheddar cheese contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Raw beef and cheddar cheese contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.
The B Vitamins
Cheddar cheese has more riboflavin and folate, however, raw beef contains more niacin and Vitamin B6. Both raw beef and cheddar cheese contain significant amounts of thiamin, pantothenic acid and Vitamin B12.
| Raw Beef | Cheddar Cheese | |
|---|---|---|
| Thiamin | 0.044 MG | 0.029 MG |
| Riboflavin | 0.151 MG | 0.428 MG |
| Niacin | 3.382 MG | 0.059 MG |
| Pantothenic acid | 0.395 MG | 0.41 MG |
| Vitamin B6 | 0.278 MG | 0.066 MG |
| Folate | 9 UG | 27 UG |
| Vitamin B12 | 2.07 UG | 1.1 UG |
Minerals
calcium
Cheddar cheese is an excellent source of calcium and it has 28 times more calcium than raw beef - raw beef has 24mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Raw beef has signficantly more iron than cheddar cheese - raw beef has 1.6mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Raw beef is a great source of potassium and it has 187% more potassium than cheddar cheese - raw beef has 218mg of potassium per 100 grams and cheddar cheese has 76mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more DPA than raw beef per 100 grams. Both raw beef and cheddar cheese contain significant amounts of alpha linoleic acid (ALA).
| Raw Beef | Cheddar Cheese | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.114 G |
| DHA | ~ | 0.001 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.017 G |
| Total | 0.084 G | 0.142 G |
omega 6s
Comparing omega-6 fatty acids, cheddar cheese has more linoleic acid than raw beef per 100 grams.
| Raw Beef | Cheddar Cheese | |
|---|---|---|
| other omega 6 | ~ | 0.036 G |
| linoleic acid | 0.577 G | 1.171 G |
| Total | 0.577 G | 1.207 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: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Cheddar Cheese (Cheese, cheddar) .
Raw Beef g
()
|
Daily Values (%) |
Cheddar Cheese g
()
|
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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 | |||
| MG % |
|
5% | sodium | 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raw beef or cheddar cheese contain more calories in 100 grams?Both raw beef and cheddar cheese are high in calories. Cheddar cheese has 20% more calories than raw beef - raw beef has 332 calories in 100g and cheddar cheese has 403 calories.
Does raw beef or cheddar cheese contain more calcium?
Cheddar cheese is a rich source of calcium and it has 28 times more calcium than raw beef - raw beef has 24mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.