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  6. American cheese vs. Whey

American cheese vs. Whey — In-Depth Nutrition Comparison

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What are the differences between American cheese and Whey?

  • American cheese is richer than Whey in Calcium, Phosphorus, Vitamin B12, Selenium, Vitamin A RAE, Zinc, and Iron.
  • American cheese's daily need coverage for Calcium is 100% more.
  • American cheese has 83 times more Vitamin A RAE than Whey. While American cheese has 250µg of Vitamin A RAE, Whey has only 3µg.
  • The amount of Saturated Fat in Whey is lower.

We used Cheese, pasteurized process, American, without added vitamin D and Whey, sweet, fluid types in this article.

Infographic

American cheese vs Whey 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.
American cheese
American cheese
8
:
2
Whey
Whey
Contains more Calcium +2123.4%
Contains more Iron +950%
Contains more Magnesium +225%
Contains more Phosphorus +1293.5%
Contains more Zinc +1815.4%
Contains more Copper +1050%
Contains more Manganese +4000%
Contains more Selenium +963.2%
Contains more Potassium +22%
Contains less Sodium -96.8%
American cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 314% 24% 19% 275% 12% 218% 68% 16% 6% 111%
Whey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Contains more Calcium +2123.4%
Contains more Iron +950%
Contains more Magnesium +225%
Contains more Phosphorus +1293.5%
Contains more Zinc +1815.4%
Contains more Copper +1050%
Contains more Manganese +4000%
Contains more Selenium +963.2%
Contains more Potassium +22%
Contains less Sodium -96.8%

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.
American cheese
American cheese
10
:
2
Whey
Whey
Contains more Vitamin A +7775%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B6 +74.2%
Contains more Folate +700%
Contains more Vitamin B12 +435.7%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +140%
Equal in Vitamin B3 - 0.074
Equal in Vitamin B5 - 0.383
American cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 16% 18% 0% 4% 54% 2% 25% 13% 6% 188% 7%
Whey
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
Contains more Vitamin A +7775%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B6 +74.2%
Contains more Folate +700%
Contains more Vitamin B12 +435.7%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +140%
Equal in Vitamin B3 - 0.074
Equal in Vitamin B5 - 0.383

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
American cheese
American cheese
3
:
2
Whey
Whey
Contains more Protein +2032.9%
Contains more Fats +8730.6%
Contains more Other +1177.4%
Contains more Carbs +38.9%
Contains more Water +135.1%
American cheese
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
Whey
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more Protein +2032.9%
Contains more Fats +8730.6%
Contains more Other +1177.4%
Contains more Carbs +38.9%
Contains more Water +135.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
American cheese
American cheese
2
:
1
Whey
Whey
Contains more Monounsaturated Fat +8136%
Contains more Polyunsaturated fat +11590.9%
Contains less Saturated Fat -98.7%
American cheese
65% 30% 5%
Saturated Fat: 18.057 g
Monounsaturated Fat: 8.236 g
Polyunsaturated fat: 1.286 g
Whey
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +8136%
Contains more Polyunsaturated fat +11590.9%
Contains less Saturated Fat -98.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient American cheese Whey Opinion
Net carbs 3.7g 5.14g Whey
Protein 18.13g 0.85g American cheese
Fats 31.79g 0.36g American cheese
Carbs 3.7g 5.14g Whey
Calories 371kcal 27kcal American cheese
Sugar 2.26g 5.14g American cheese
Calcium 1045mg 47mg American cheese
Iron 0.63mg 0.06mg American cheese
Magnesium 26mg 8mg American cheese
Phosphorus 641mg 46mg American cheese
Potassium 132mg 161mg Whey
Sodium 1671mg 54mg Whey
Zinc 2.49mg 0.13mg American cheese
Copper 0.046mg 0.004mg American cheese
Manganese 0.041mg 0.001mg American cheese
Selenium 20.2µg 1.9µg American cheese
Vitamin A 945IU 12IU American cheese
Vitamin A RAE 250µg 3µg American cheese
Vitamin E 0.8mg 0mg American cheese
Vitamin D 23IU American cheese
Vitamin D 0.6µg American cheese
Vitamin C 0mg 0.1mg Whey
Vitamin B1 0.015mg 0.036mg Whey
Vitamin B2 0.234mg 0.158mg American cheese
Vitamin B3 0.076mg 0.074mg American cheese
Vitamin B5 0.403mg 0.383mg American cheese
Vitamin B6 0.054mg 0.031mg American cheese
Folate 8µg 1µg American cheese
Vitamin B12 1.5µg 0.28µg American cheese
Vitamin K 2.6µg 0µg American cheese
Tryptophan 0.232mg 0.013mg American cheese
Threonine 0.772mg 0.054mg American cheese
Isoleucine 0.938mg 0.047mg American cheese
Leucine 1.716mg 0.078mg American cheese
Lysine 1.516mg 0.068mg American cheese
Methionine 0.475mg 0.016mg American cheese
Phenylalanine 0.939mg 0.027mg American cheese
Valine 1.187mg 0.046mg American cheese
Histidine 0.546mg 0.016mg American cheese
Cholesterol 100mg 2mg Whey
Trans Fat 1.144g Whey
Saturated Fat 18.057g 0.23g Whey
Omega-3 - DHA 0.006g 0g American cheese
Omega-3 - EPA 0.012g 0g American cheese
Omega-3 - DPA 0.021g 0g American cheese
Monounsaturated Fat 8.236g 0.1g American cheese
Polyunsaturated fat 1.286g 0.011g American cheese
Omega-6 - Eicosadienoic acid 0.009g American cheese
Omega-6 - Linoleic acid 0.79g American cheese
Omega-6 - Gamma-linoleic acid 0.001g American cheese
Omega-3 - ALA 0.137g American cheese
Omega-3 - Eicosatrienoic acid 0.001g American cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.033g American cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Whey
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
32%
American cheese
9%
Whey
Minerals Daily Need Coverage Score
106%
American cheese
8%
Whey

Comparison summary

Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 1617mg)
Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 98mg)
Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 17.827g)
Which food is lower in Sugar?
American cheese
American cheese is lower in Sugar (difference - 2.88g)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 16)
Which food is cheaper?
American cheese
American cheese is cheaper (difference - $1.2)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals
Which food is richer in vitamins?
American cheese
American 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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients
  2. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.