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Milk vs. Cheddar Cheese — Health Impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on April 08, 2023
Medically reviewed by Astghik Grigoryan Article author photo Astghik Grigoryan
Milk
vs
Cheddar Cheese

Summary

Cheese has higher amounts of protein, calcium, phosphorus, and vitamins B2, B12, and A. Meanwhile, milk has little fat and cholesterol. Levels of sodium and fat in cheese have to be taken into consideration. Moderate consumption of both is considered beneficial.

Introduction

Cheese and milk are dairy products that are usually consumed daily. Cheese is a derivative of milk from cattle, thus classifying it as dairy. Therefore, both cannot be consumed in a vegan diet.

For individuals who do not consume dairy products, vegans are available, for example, non-dairy versions of cheese and milk. It is important to note that this comparative analysis will not discuss vegan versions of cheese and milk.

Given the large variety of cheese worldwide, we will focus on cheddar in this analysis. We will also be focusing on low-fat milk throughout the article.

This text will examine the differences and similarities between milk and cheese and how they impact our health.

Processing of milk into cheese

To make cheese, milk should undergo a process. First, we should heat the milk and we should add acids. This will cause the proteins to solidify and transform the milk into curds.

The curds are mainly composed of casein, proteins in milk. These cards are collected, salted, and dried, forming cheese. The processing may take long durations; thus, aged cheese is classified in that category.

History

Processing and consumption of cheese and milk date back to 7000-6000 years ago. All cultures around the world consume cheese and milk.

Culinary world

Cheese is considered one of the most used elements in the culinary world and can be used for savory and sweet foods. Milk is considered one of the base elements that are required for cooking. It is also the primary source of all dairy derivatives.

Nutrition

Cheese and milk are some of the fundamental elements in worldwide gastronomy.

They are among the foods that contain the highest amounts of calcium.

The following section will cover their differences related to nutritional data.

Calories

Cheese is higher in calories compared to milk. Cheese has 404 calories per 100g, while milk has 42 calories per 100g.

Carbs

Cheese contains 3.09g of carbs; on the other hand, milk contains 4.99g of carbs. The amounts of carbs are low in both, as they make up to 2% of the daily required values.

Lactose

Milk contains higher amounts of lactose compared to cheddar cheese. Milk comprises 4.99g of lactose, most of its carbohydrate content.

Proteins

Cheese is obtained after processing (curdling) milk and solidifying its protein, meaning cheese has a higher protein content than milk. Cheese contains 23g of protein, while milk contains 3g. The protein amount is approximately 7.6x higher in cheese compared to milk.

Fats

Cheese also has higher amounts of fat compared to milk.

Cheese contains 33g of fats, which makes up 51% of the daily recommended value, subdivided into 19g of saturated fats, constituting 95% of the daily recommended value.

The fat in milk is negligible, as it has 1g of fat per 100g.

For cholesterol, cheese contains 99mg of cholesterol which makes 33% of the daily recommended value. In comparison, milk contains 5mg of cholesterol, considered negligible.

Glycemic index

Both cheese and milk are categorized as low glycemic index foods, although they differ. The glycemic index of cheese is 27, while the glycemic index of milk is 38.

Vitamins

Cheese is richer in Vitamins B2, B12, and A than milk. Cheese is also considered a good source of vitamins A and B2.

Milk is richer in vitamin D compared to cheese. However, this amount is not very high compared to other foods.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Milk
2
:
Contains more Vitamin D +100%
Contains more Vitamin B3 +57.6%
Contains more Vitamin A +533.7%
Contains more Vitamin E +7000%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +131.4%
Contains more Vitamin B5 +13.6%
Contains more Vitamin B6 +78.4%
Contains more Folate +440%
Contains more Vitamin B12 +134%
Contains more Vitamin K +2300%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Contains more Vitamin D +100%
Contains more Vitamin B3 +57.6%
Contains more Vitamin A +533.7%
Contains more Vitamin E +7000%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +131.4%
Contains more Vitamin B5 +13.6%
Contains more Vitamin B6 +78.4%
Contains more Folate +440%
Contains more Vitamin B12 +134%
Contains more Vitamin K +2300%

Minerals

Like the vitamin content, cheese is richer in calcium, phosphorus, sodium, zinc, selenium, and magnesium.

Due to its high sodium content, we should monitor cheese consumption for patients with hypertension and kidney impairment.

Calcium

Cheese is considered in the top 5% of foods rich in calcium and satisfies 71% of the required daily value. However, milk has less calcium than cheese since it only satisfies 12% of the required daily value.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Potassium +97.4%
Contains less Sodium -93.3%
Contains more Calcium +468%
Contains more Iron +366.7%
Contains more Magnesium +145.5%
Contains more Phosphorus +378.9%
Contains more Zinc +766.7%
Contains more Copper +200%
Contains more Manganese +800%
Contains more Selenium +763.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains more Potassium +97.4%
Contains less Sodium -93.3%
Contains more Calcium +468%
Contains more Iron +366.7%
Contains more Magnesium +145.5%
Contains more Phosphorus +378.9%
Contains more Zinc +766.7%
Contains more Copper +200%
Contains more Manganese +800%
Contains more Selenium +763.6%

Weight loss and diets

Vegan

Cheese and milk are excluded from vegan diets because they are dairy products.

Keto

In the keto diet, we can consume milk in minimal amounts. Whole milk is recommended to be used due to its higher fat content. However, 1 cup of whole milk contains 50% of the carbohydrate amount allowed to be consumed while on a keto diet.

On the other hand, cheese is a keto-friendly food that we can consume due to its low-carb, high-fat composition.

Dairy-free

Section reviewed by gastroenterologist Arpi Gasparyan Article author photo Arpi Gasparyan

Lactose-intolerant people cannot digest lactose which is present in both cheese and milk. Although with scientific advancements, this obstacle is somehow resolved by giving pills that contain lactase enzymes that digest lactose. However, this doesn't help all lactose-intolerant individuals, and they should follow a dairy-free diet. (1)

People with milk allergies should also follow a dairy-free diet and may substitute milk with milk alternatives.

Weight loss

Consuming milk is the perfect choice for weight loss as it is low in calories. However, one should not cut out cheese consumption completely, even on a weight loss diet, because of all the essential nutrients, like vitamins and minerals, specifically calcium. Consumption in low to moderate amounts is vital so that malnourishment doesn't occur.

Health impacts

Health benefits

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

Consumption of dairy products, in moderation, which is rich in calcium and phosphorus, in this case, cheese, has beneficial effects on decreasing hypertension in patients with high blood pressure (2,3).

It should be noted that people taking MAO inhibitors (particularly antidepressants, for example, Phenelzine) may experience a hypertensive crisis when eating dairy products that contain tyramine (4).

Diabetes

Studies have shown that moderate consumption of dairy, including cheese and low-fat milk, decreases the risks of developing type 2 diabetes. (5)

Cheese and milk have low glycemic indices, meaning they do not increase the risk of developing type 2 diabetes. (6)

Cancer

Consumption of dairy has shown decreased risks of developing colorectal and bladder cancers. (7)

Downsides & Risks

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

Consumption in moderate amounts has shown that milk and cheese consumption can neutral or positively affect cardiovascular health.

Although, overconsumption of cheese that contains higher amounts of fats and sodium might negatively affect cardiovascular health and hypertension.

Cancer

Consumption of milk increases the risk of developing prostate cancer, non-Hodgkin's lymphoma, and breast cancer.

In addition to that, cheese is associated with an increased risk of breast and prostate cancers. (8)

Neurologic

Frequent consumptions of dairy, including cheese and milk, have a slight positive correlation with increasing the risk of developing Parkinson's disease.

Intolerance and allergies

Section reviewed by gastroenterologist Arpi Gasparyan Article author photo Arpi Gasparyan

As previously mentioned, milk contains more lactose than cheese, which makes it harder to digest for lactose-intolerant people, causing bloating, flatulence, diarrhea, and abdominal cramps.

Individuals with a milk allergy may have hives, wheezing, itching, vomiting, or mainly digestive symptoms, such as diarrhea, cramps, and bloody stools.

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: April 08, 2023
Medically reviewed by Astghik Grigoryan

Infographic

Milk vs Cheddar Cheese infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +61.5%
Contains more Water +142.9%
Contains more Protein +578.6%
Contains more Fats +3334%
Contains more Other +394.7%
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more Carbs +61.5%
Contains more Water +142.9%
Contains more Protein +578.6%
Contains more Fats +3334%
Contains more Other +394.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -96.6%
Contains more Monounsaturated Fat +3237.9%
Contains more Polyunsaturated fat +3960%
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -96.6%
Contains more Monounsaturated Fat +3237.9%
Contains more Polyunsaturated fat +3960%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Lactose +4233.3%
Contains more Glucose +∞%
Contains more Galactose +∞%
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Lactose +4233.3%
Contains more Glucose +∞%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Milk Cheddar Cheese
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Milk Cheddar Cheese Opinion
Net carbs 4.99g 3.09g Milk
Protein 3.37g 22.87g Cheddar Cheese
Fats 0.97g 33.31g Cheddar Cheese
Carbs 4.99g 3.09g Milk
Calories 42kcal 404kcal Cheddar Cheese
Sugar 5.2g 0.48g Cheddar Cheese
Calcium 125mg 710mg Cheddar Cheese
Iron 0.03mg 0.14mg Cheddar Cheese
Magnesium 11mg 27mg Cheddar Cheese
Phosphorus 95mg 455mg Cheddar Cheese
Potassium 150mg 76mg Milk
Sodium 44mg 653mg Milk
Zinc 0.42mg 3.64mg Cheddar Cheese
Copper 0.01mg 0.03mg Cheddar Cheese
Manganese 0.003mg 0.027mg Cheddar Cheese
Selenium 3.3µg 28.5µg Cheddar Cheese
Vitamin A 196IU 1242IU Cheddar Cheese
Vitamin A RAE 58µg 330µg Cheddar Cheese
Vitamin E 0.01mg 0.71mg Cheddar Cheese
Vitamin D 48IU 24IU Milk
Vitamin D 1.2µg 0.6µg Milk
Vitamin B1 0.02mg 0.029mg Cheddar Cheese
Vitamin B2 0.185mg 0.428mg Cheddar Cheese
Vitamin B3 0.093mg 0.059mg Milk
Vitamin B5 0.361mg 0.41mg Cheddar Cheese
Vitamin B6 0.037mg 0.066mg Cheddar Cheese
Folate 5µg 27µg Cheddar Cheese
Vitamin B12 0.47µg 1.1µg Cheddar Cheese
Vitamin K 0.1µg 2.4µg Cheddar Cheese
Tryptophan 0.043mg 0.547mg Cheddar Cheese
Threonine 0.143mg 1.044mg Cheddar Cheese
Isoleucine 0.174mg 1.206mg Cheddar Cheese
Leucine 0.319mg 1.939mg Cheddar Cheese
Lysine 0.282mg 1.025mg Cheddar Cheese
Methionine 0.088mg 0.547mg Cheddar Cheese
Phenylalanine 0.174mg 1.074mg Cheddar Cheese
Valine 0.22mg 1.404mg Cheddar Cheese
Histidine 0.101mg 0.547mg Cheddar Cheese
Cholesterol 5mg 99mg Milk
Trans Fat 0.917g Milk
Saturated Fat 0.633g 18.867g Milk
Omega-3 - DHA 0g 0.001g Cheddar Cheese
Omega-3 - EPA 0g 0.01g Cheddar Cheese
Omega-3 - DPA 0g 0.017g Cheddar Cheese
Monounsaturated Fat 0.277g 9.246g Cheddar Cheese
Polyunsaturated fat 0.035g 1.421g Cheddar Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Cheddar Cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Milk
35%
Cheddar Cheese
Minerals Daily Need Coverage Score
14%
Milk
79%
Cheddar Cheese

Comparison summary

Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 609mg)
Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 94mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 18.234g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $1.4)
Which food is lower in Sugar?
Cheddar Cheese
Cheddar Cheese is lower in Sugar (difference - 4.72g)
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Cheddar Cheese
Cheddar Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheddar Cheese
Cheddar Cheese is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.