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American cheese vs. White bread — In-Depth Nutrition Comparison

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Important differences between American cheese and white bread

  • American cheese has more calcium, phosphorus, and vitamin B12; however, white bread has more vitamin B1, iron, vitamin B3, and folate.
  • American cheese's daily need coverage for calcium is 90% more.
  • White bread is lower in cholesterol.
  • White bread has a higher glycemic index than American cheese.

The food varieties used in the comparison are Cheese, pasteurized process, American, without added vitamin D and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

American cheese vs White bread infographic
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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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +13%
Contains more CalciumCalcium +625.7%
Contains more ZincZinc +236.5%
Contains more PhosphorusPhosphorus +554.1%
Contains more IronIron +473%
Contains more CopperCopper +119.6%
Contains less SodiumSodium -70.7%
Contains more ManganeseManganese +1207.3%
~equal in Potassium ~126mg
~equal in Selenium ~22µg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +263.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1200%
Contains more CholineCholine +147.9%
Contains more Vitamin B1Vitamin B1 +3453.3%
Contains more Vitamin B3Vitamin B3 +6189.5%
Contains more Vitamin B5Vitamin B5 +33%
Contains more Vitamin B6Vitamin B6 +61.1%
Contains more FolateFolate +1287.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.243mg

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +104.9%
Contains more FatsFats +854.7%
Contains more OtherOther +241.9%
Contains more CarbsCarbs +1235.7%
~equal in Water ~36.42g

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +1275%
Contains less Sat. FatSaturated fat -96.1%
Contains more Poly. FatPolyunsaturated fat +24.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~0g

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 White bread
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient American cheese White bread DV% diff.
Calcium 1045mg 144mg 90%
Saturated fat 18.057g 0.698g 79%
Phosphorus 641mg 98mg 78%
Vitamin B12 1.5µg 0µg 63%
Sodium 1671mg 490mg 51%
Fats 31.79g 3.33g 44%
Vitamin B1 0.015mg 0.533mg 43%
Iron 0.63mg 3.61mg 37%
Cholesterol 100mg 0mg 33%
Vitamin B3 0.076mg 4.78mg 29%
Vitamin A 250µg 0µg 28%
Folate 8µg 111µg 26%
Manganese 0.041mg 0.536mg 22%
Protein 18.13g 8.85g 19%
Monounsaturated fat 8.236g 0.599g 19%
Zinc 2.49mg 0.74mg 16%
Starch 37.17g 15%
Carbs 3.7g 49.42g 15%
Fiber 0g 2.7g 11%
Copper 0.046mg 0.101mg 6%
Calories 371kcal 266kcal 5%
Vitamin E 0.8mg 0.22mg 4%
Choline 36.2mg 14.6mg 4%
Fructose 0g 2.43g 3%
Vitamin B5 0.403mg 0.536mg 3%
Vitamin B6 0.054mg 0.087mg 3%
Vitamin D 23IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Selenium 20.2µg 22µg 3%
Vitamin K 2.6µg 0.2µg 2%
Polyunsaturated fat 1.286g 1.602g 2%
Vitamin B2 0.234mg 0.243mg 1%
Magnesium 26mg 23mg 1%
Net carbs 3.7g 46.72g N/A
Potassium 132mg 126mg 0%
Sugar 2.26g 5.67g N/A
Trans fat 1.144g 0.027g N/A
Tryptophan 0.232mg 0%
Threonine 0.772mg 0%
Isoleucine 0.938mg 0%
Leucine 1.716mg 0%
Lysine 1.516mg 0%
Methionine 0.475mg 0%
Phenylalanine 0.939mg 0%
Valine 1.187mg 0%
Histidine 0.546mg 0%
Omega-3 - EPA 0.012g 0.001g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g 0.166g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g 0g N/A
Omega-6 - Eicosadienoic acid 0.009g 0.002g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese White bread
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
American cheese
33%
White bread
Minerals Daily Need Coverage Score
106%
American cheese
56%
White bread

Comparison summary

Which food is lower in Cholesterol?
White bread
White bread is lower in Cholesterol (difference - 100mg)
Which food contains less Sodium?
White bread
White bread contains less Sodium (difference - 1181mg)
Which food is lower in Saturated fat?
White bread
White bread is lower in Saturated fat (difference - 17.359g)
Which food is cheaper?
White bread
White bread is cheaper (difference - $2.4)
Which food is lower in Sugar?
American cheese
American cheese is lower in Sugar (difference - 3.41g)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 46)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.