California roll vs cheese quesadilla: which is healthier?
They are about equally nutrient-dense: California roll scores 16/100 and cheese quesadilla 15/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
California roll
150 kcal per 100 g. 1 roll (8 pieces): 220 g
Cheese quesadilla
349 kcal per 100 g. 1 quesadilla: 175 g
Which to pick for your goal
- Fewer caloriesCalifornia roll150 vs 349 kcal per 100 g
- More proteinCheese quesadilla3.3 vs 14 g per 100 g
- More fiberCheese quesadilla1.1 vs 2 g per 100 g
- Less sugarCheese quesadilla2.8 vs 2.1 g per 100 g
- More potassiumCalifornia roll121 vs 106 mg per 100 g
- Less saturated fatCalifornia roll0.8 vs 9.5 g per 100 g
Nutrition side by side
| Nutrient | California roll, 100 g | Cheese quesadilla, 100 g | California roll, 220 g | Cheese quesadilla, 175 g |
|---|---|---|---|---|
| Calories | 150 kcal | 349 kcal | 330 kcal | 611 kcal |
| Protein | 3.3 g | 14 g | 7.3 g | 25 g |
| Carbohydrates | 23 g | 28 g | 52 g | 49 g |
| Sugars | 2.8 g | 2.1 g | 6.2 g | 3.7 g |
| Fiber | 1.1 g | 2 g | 2.5 g | 3.5 g |
| Fat | 4.7 g | 20 g | 10 g | 35 g |
| Saturated fat | 0.8 g | 9.5 g | 1.6 g | 17 g |
| Vitamin C | 2 mg | 0 mg | 4.5 mg | 0 mg |
| Vitamin A | 4.8 µg | 89 µg | 11 µg | 156 µg |
| Potassium | 121 mg | 106 mg | 266 mg | 186 mg |
| Iron | 0.5 mg | 2.3 mg | 1.2 mg | 4 mg |
| Calcium | 19 mg | 348 mg | 42 mg | 608 mg |
| Magnesium | 22 mg | 23 mg | 48 mg | 40 mg |
| Sodium | 324 mg | 664 mg | 714 mg | 1161 mg |
Last updated . Scores use the HowHealthyIs Score method.