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American cheese vs. Wheat — In-Depth Nutrition Comparison

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How are American cheese and wheat different?

  • American cheese is higher in calcium and vitamin B12; however, wheat is richer in manganese, selenium, copper, vitamin B3, iron, and vitamin B1.
  • Daily need coverage for manganese for wheat is 129% higher.
  • Wheat has less sodium.
  • American cheese has a lower glycemic index (27) than wheat (50).

Cheese, pasteurized process, American, without added vitamin D and Wheat, durum are the varieties used in this article.

Infographic

American cheese vs Wheat infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +2973.5%
Contains more PhosphorusPhosphorus +26.2%
Contains more MagnesiumMagnesium +453.8%
Contains more PotassiumPotassium +226.5%
Contains more IronIron +458.7%
Contains more CopperCopper +1102.2%
Contains more ZincZinc +67.1%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +7246.3%
Contains more SeleniumSelenium +342.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +93.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2693.3%
Contains more Vitamin B3Vitamin B3 +8765.8%
Contains more Vitamin B5Vitamin B5 +132%
Contains more Vitamin B6Vitamin B6 +675.9%
Contains more FolateFolate +437.5%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient American cheese Wheat DV% diff.
Manganese 0.041mg 3.012mg 129%
Selenium 20.2µg 89.4µg 126%
Calcium 1045mg 34mg 101%
Saturated fat 18.057g 0.454g 80%
Sodium 1671mg 2mg 73%
Vitamin B12 1.5µg 0µg 63%
Copper 0.046mg 0.553mg 56%
Fats 31.79g 2.47g 45%
Vitamin B3 0.076mg 6.738mg 42%
Iron 0.63mg 3.52mg 36%
Vitamin B1 0.015mg 0.419mg 34%
Cholesterol 100mg 0mg 33%
Vitamin B6 0.054mg 0.419mg 28%
Magnesium 26mg 144mg 28%
Vitamin A 250µg 0µg 28%
Carbs 3.7g 71.13g 22%
Monounsaturated fat 8.236g 0.344g 20%
Phosphorus 641mg 508mg 19%
Zinc 2.49mg 4.16mg 15%
Vitamin B5 0.403mg 0.935mg 11%
Vitamin B2 0.234mg 0.121mg 9%
Potassium 132mg 431mg 9%
Protein 18.13g 13.68g 9%
Folate 8µg 43µg 9%
Choline 36.2mg 7%
Vitamin E 0.8mg 5%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Polyunsaturated fat 1.286g 0.978g 2%
Calories 371kcal 339kcal 2%
Vitamin K 2.6µg 2%
Net carbs 3.7g 71.13g N/A
Sugar 2.26g N/A
Trans fat 1.144g N/A
Tryptophan 0.232mg 0.176mg 0%
Threonine 0.772mg 0.366mg 0%
Isoleucine 0.938mg 0.533mg 0%
Leucine 1.716mg 0.934mg 0%
Lysine 1.516mg 0.303mg 0%
Methionine 0.475mg 0.221mg 0%
Phenylalanine 0.939mg 0.681mg 0%
Valine 1.187mg 0.594mg 0%
Histidine 0.546mg 0.322mg 0%
Omega-3 - EPA 0.012g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +32.5%
Contains more FatsFats +1187%
Contains more WaterWater +262.1%
Contains more OtherOther +280.3%
Contains more CarbsCarbs +1822.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +2294.2%
Contains more Poly. FatPolyunsaturated fat +31.5%
Contains less Sat. FatSaturated fat -97.5%

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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.