Food with Nutrition Similar to Cheese


image of cheese

Similar to Cheese

A common and very nutrient dense dairy product, cheese is an excellent source of protein, Vitamin A, calcium and Vitamin B12. One cup of cheese contains about 430 calories.

Many foods are similar nutritionally to cheese, including greek yogurt, big mac, cottage cheese and filet o fish.

The closest vegan nutritional substitutes to cheese include fried tofu.

Unsurprisingly, the nutritional profiles of mozzarella cheese, parmesan cheese and cheddar cheese are almost identical to cheese.

We compared the key nutrients in cheese (protein, Vitamin A, calcium and Vitamin B12) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
dairy and eggs: Mozzarella Cheese, Parmesan Cheese, Cheddar Cheese, Greek Yogurt, Cottage Cheese, Vanilla Yogurt, Goat Cheese
vegan: Fried Tofu, English Muffin
seafood: Shrimp, Canned Tuna
meats: Ham, Sausage, Pork, Spam, Turkey
other: Big Mac, Filet O Fish, Quarter Pounder
The details of the top 20 foods most nutritionally similar to cheese are below.

dairy and eggs

Several dairy or egg products offer similar nutrients to cheese including mozzarella cheese, parmesan cheese, cheddar cheese, greek yogurt and cottage cheese.

Mozzarella Cheese

image of mozzarella cheese

Similarity: > 99%

Mozzarella cheese is high in many of the same nutrients as cheese, including protein, saturated fat, Vitamin A and calcium. Also, mozzarella cheese contains more than cheese.

For 100 grams of cheese and mozzarella cheese:


Cheese
(7/8 cup)
Mozzarella Cheese
(3.5 ounces)
24
protein (G)
22
174
Vitamin A (UG)
197
659
calcium (MG)
575
1.2
Vitamin B12 (UG)
0.73
View More
0.997 | 0.997 | 3.88 Complete Comparison:
Mozzarella Cheese vs. Cheese


Parmesan Cheese

image of parmesan cheese

Similarity: > 99%

Parmesan cheese is high in many of the same nutrients as cheese, including protein, saturated fat, Vitamin A and calcium.

For 100 grams of cheese and parmesan cheese:


Cheese
(7/8 cup)
Parmesan Cheese
(3.5 ounces)
24
protein (G)
36
174
Vitamin A (UG)
207
659
calcium (MG)
1184
1.2
Vitamin B12 (UG)
1.2
View More
0.995 | 0.995 | 5.7 Complete Comparison:
Parmesan Cheese vs. Cheese


Cheddar Cheese

image of cheddar cheese

Similarity: > 95%

Cheddar cheese is high in many of the same nutrients as cheese, including protein, saturated fat, Vitamin A and calcium. Also, cheddar cheese contains more riboflavin than cheese.

For 100 grams of cheese and cheddar cheese:


Cheese
(7/8 cup)
Cheddar Cheese
(3/4 cup)
24
protein (G)
23
174
Vitamin A (UG)
337
659
calcium (MG)
710
1.2
Vitamin B12 (UG)
1.1
View More
0.994 | 0.994 | 5.35 Complete Comparison:
Cheddar Cheese vs. Cheese


Greek Yogurt

image of greek yogurt

Similarity: > 95%

Greek yogurt is also high in protein and calcium. Also, greek yogurt contains more Vitamin C and potassium than cheese.

For 100 grams of cheese and greek yogurt:


Cheese
(7/8 cup)
Greek Yogurt
(1/2 container)
24
protein (G)
10
174
Vitamin A (UG)
90
659
calcium (MG)
115
1.2
Vitamin B12 (UG)
0.52
View More
0.982 | 0.982 | 1.79 Complete Comparison:
Greek Yogurt vs. Cheese


Cottage Cheese

image of cottage cheese

Similarity: > 95%

Cottage cheese is also high in protein and calcium. Also, cottage cheese contains more than cheese.

For 100 grams of cheese and cottage cheese:


Cheese
(7/8 cup)
Cottage Cheese
(3.5 ounces)
24
protein (G)
11
174
Vitamin A (UG)
37
659
calcium (MG)
83
1.2
Vitamin B12 (UG)
0.43
View More
0.976 | 0.976 | 2.56 Complete Comparison:
Cottage Cheese vs. Cheese


Vanilla Yogurt

image of vanilla yogurt

Similarity: > 95%

Vanilla yogurt is also high in calcium and contains some of the same nutrients. Also, vanilla yogurt contains more Vitamin C and potassium than cheese.

For 100 grams of cheese and vanilla yogurt:


Cheese
(7/8 cup)
Vanilla Yogurt
(3/8 cup)
24
protein (G)
4.8
174
Vitamin A (UG)
28
659
calcium (MG)
168
1.2
Vitamin B12 (UG)
0.52
View More
0.959 | 0.959 | 1.5 Complete Comparison:
Vanilla Yogurt vs. Cheese


Goat Cheese

image of goat cheese

Similarity: > 95%

Goat cheese is high in many of the same nutrients as cheese, including protein, saturated fat, Vitamin A and calcium. Moreover, goat cheese contains more iron, potassium, riboflavin and niacin than cheese.

For 100 grams of cheese and goat cheese:


Cheese
(7/8 cup)
Goat Cheese
(3.5 ounces)
24
protein (G)
22
174
Vitamin A (UG)
407
659
calcium (MG)
298
1.2
Vitamin B12 (UG)
0.22
View More
0.955 | 0.955 | 3.98 Complete Comparison:
Goat Cheese vs. Cheese


vegan


Fried Tofu

image of fried tofu

Similarity: > 95%

Fried tofu is also high in protein and calcium. Moreover, fried tofu contains more dietary fiber, iron, potassium and thiamin than cheese.

For 100 grams of cheese and fried tofu:


Cheese
(7/8 cup)
Fried Tofu
(3.5 ounces)
24
protein (G)
19
174
Vitamin A (UG)
1
659
calcium (MG)
372
1.2
Vitamin B12 (UG)
0
View More
0.965 | 0.965 | 4.39 Complete Comparison:
Fried Tofu vs. Cheese


English Muffin

image of english muffin

Similarity: > 95%

English muffin is also high in protein and calcium. Moreover, english muffin contains more dietary fiber, iron, potassium and thiamin than cheese.

For 100 grams of cheese and english muffin:


Cheese
(7/8 cup)
English Muffin
(3.5 ounces)
24
protein (G)
8.7
174
Vitamin A (UG)
0
659
calcium (MG)
178
1.2
Vitamin B12 (UG)
0
View More
0.949 | 0.949 | 3.84 Complete Comparison:
English Muffin vs. Cheese


seafood


Shrimp

image of shrimp

Similarity: > 95%

Shrimp is also high in protein, calcium and Vitamin B12. Also, shrimp contains more niacin and Vitamin B6 than cheese.

For 100 grams of cheese and shrimp:


Cheese
(7/8 cup)
Shrimp
(17 medium)
24
protein (G)
14
174
Vitamin A (UG)
54
659
calcium (MG)
54
1.2
Vitamin B12 (UG)
1.1
View More
0.959 | 0.959 | 2.56 Complete Comparison:
Shrimp vs. Cheese


Canned Tuna

image of canned tuna

Similarity: > 95%

Canned tuna is also high in protein and Vitamin B12. Also, canned tuna contains more potassium, niacin and Vitamin B6 than cheese.

For 100 grams of cheese and canned tuna:


Cheese
(7/8 cup)
Canned Tuna
(3.5 ounces)
24
protein (G)
24
174
Vitamin A (UG)
6
659
calcium (MG)
14
1.2
Vitamin B12 (UG)
1.2
View More
0.956 | 0.956 | 3.4 Complete Comparison:
Canned Tuna vs. Cheese


meats

Several meats offer similar nutrients to cheese including ham, sausage, pork, spam and turkey.

Ham

image of ham

Similarity: > 95%

Ham is also high in protein, saturated fat and Vitamin B12. Moreover, ham contains more potassium, thiamin, niacin and Vitamin B6 than cheese.

For 100 grams of cheese and ham:


Cheese
(7/8 cup)
Ham
(3.5 ounces)
24
protein (G)
16
174
Vitamin A (UG)
0
659
calcium (MG)
10
1.2
Vitamin B12 (UG)
0.95
View More
0.957 | 0.957 | 3.69 Complete Comparison:
Ham vs. Cheese


Sausage

image of sausage

Similarity: > 95%

Sausage is also high in protein, saturated fat and Vitamin B12. Moreover, sausage contains more Vitamin D, Vitamin E, iron and potassium than cheese.

For 100 grams of cheese and sausage:


Cheese
(7/8 cup)
Sausage
(1.25 link)
24
protein (G)
18
174
Vitamin A (UG)
10
659
calcium (MG)
13
1.2
Vitamin B12 (UG)
0.9
View More
0.953 | 0.953 | 4.09 Complete Comparison:
Sausage vs. Cheese


Pork

image of pork

Similarity: > 95%

Pork is also high in protein and saturated fat. Moreover, pork contains more Vitamin C, Vitamin D, iron, potassium and thiamin than cheese.

For 100 grams of cheese and pork:


Cheese
(7/8 cup)
Pork
(3.5 ounces)
24
protein (G)
26
174
Vitamin A (UG)
2
659
calcium (MG)
22
1.2
Vitamin B12 (UG)
0.54
View More
0.95 | 0.95 | 4.54 Complete Comparison:
Pork vs. Cheese


Spam

image of spam

Similarity: > 95%

Spam is also high in protein and saturated fat. Moreover, spam contains more Vitamin C, potassium, thiamin, niacin and Vitamin B6 than cheese.

For 100 grams of cheese and spam:


Cheese
(7/8 cup)
Spam
(3.5 ounces)
24
protein (G)
13
174
Vitamin A (UG)
0
659
calcium (MG)
0
1.2
Vitamin B12 (UG)
0.61
View More
0.95 | 0.95 | 3.75 Complete Comparison:
Spam vs. Cheese


Turkey

image of turkey

Similarity: > 95%

Turkey is also high in protein and Vitamin B12. Moreover, turkey contains more trans fat, iron, potassium, niacin and pantothenic acid than cheese.

For 100 grams of cheese and turkey:


Cheese
(7/8 cup)
Turkey
(3.5 ounces)
24
protein (G)
29
174
Vitamin A (UG)
12
659
calcium (MG)
14
1.2
Vitamin B12 (UG)
1
View More
0.949 | 0.949 | 4.38 Complete Comparison:
Turkey vs. Cheese


other


Big Mac

image of big mac

Similarity: > 95%

Big mac is also high in protein, calcium and Vitamin B12. Moreover, big mac contains more dietary fiber, iron, potassium and thiamin than cheese.

For 100 grams of cheese and big mac:


Cheese
(7/8 cup)
Big Mac
(1/2 burger)
24
protein (G)
12
174
Vitamin A (UG)
0
659
calcium (MG)
116
1.2
Vitamin B12 (UG)
0.88
View More
0.976 | 0.976 | 2.72 Complete Comparison:
Big Mac vs. Cheese


Filet O Fish

image of filet o fish

Similarity: > 95%

Filet o fish is also high in protein, calcium and Vitamin B12. Moreover, filet o fish contains more dietary fiber, trans fat, iron and potassium than cheese.

For 100 grams of cheese and filet o fish:


Cheese
(7/8 cup)
Filet O Fish
(3/4 sandwich)
24
protein (G)
11
174
Vitamin A (UG)
0
659
calcium (MG)
120
1.2
Vitamin B12 (UG)
1.1
View More
0.967 | 0.967 | 3.13 Complete Comparison:
Filet O Fish vs. Cheese


Quarter Pounder

image of quarter pounder

Similarity: > 95%

Quarter pounder is also high in protein, calcium and Vitamin B12. Moreover, quarter pounder contains more dietary fiber, Vitamin C, iron and potassium than cheese.

For 100 grams of cheese and quarter pounder:


Cheese
(7/8 cup)
Quarter Pounder
(5/8 burger)
24
protein (G)
14
174
Vitamin A (UG)
0
659
calcium (MG)
84
1.2
Vitamin B12 (UG)
1.3
View More
0.959 | 0.959 | 3.23 Complete Comparison:
Quarter Pounder vs. Cheese



Other Nutritional Substitutes

Food item missing