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Wheat Bread vs. Cheese — In-Depth Nutrition Comparison

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The main differences between wheat Bread and cheese

  • Wheat Bread is richer in manganese, iron, vitamin B3, and vitamin B1, yet cheese is richer in calcium, vitamin B12, phosphorus, and vitamin A.
  • Daily need coverage for saturated fat for cheese is 89% higher.
  • Wheat Bread contains 106 times more vitamin B3 than cheese. Wheat Bread contains 6.25mg of vitamin B3, while cheese contains 0.059mg.
  • Wheat Bread contains less saturated fat.
  • Cheese has a lower glycemic index than wheat Bread.

Food types used in this article are Bread, wheat, toasted and Cheese, cheddar.

Infographic

Wheat Bread vs Cheese 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +118.5%
Contains more PotassiumPotassium +193.4%
Contains more IronIron +2821.4%
Contains more CopperCopper +560%
Contains more ManganeseManganese +5000%
Contains more SeleniumSelenium +17.2%
Contains more CalciumCalcium +330.3%
Contains more ZincZinc +147.6%
Contains more PhosphorusPhosphorus +142%
~equal in Sodium ~653mg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Cheese
Cheese
5
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1413.8%
Contains more Vitamin B3Vitamin B3 +10493.2%
Contains more Vitamin B5Vitamin B5 +11.2%
Contains more Vitamin B6Vitamin B6 +131.8%
Contains more Vitamin KVitamin K +137.5%
Contains more FolateFolate +218.5%
Contains more CholineCholine +33.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +195.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +12%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Wheat Bread Cheese DV% diff.
Saturated fat 0.989g 18.867g 81%
Manganese 1.377mg 0.027mg 59%
Calcium 165mg 710mg 55%
Iron 4.09mg 0.14mg 49%
Vitamin B12 0µg 1.1µg 46%
Fats 4.27g 33.31g 45%
Vitamin B3 6.25mg 0.059mg 39%
Phosphorus 188mg 455mg 38%
Vitamin A 0µg 330µg 37%
Vitamin B1 0.439mg 0.029mg 34%
Cholesterol 0mg 99mg 33%
Monounsaturated fat 1.019g 9.246g 21%
Zinc 1.47mg 3.64mg 20%
Protein 12.96g 22.87g 20%
Fiber 4.7g 0g 19%
Copper 0.198mg 0.03mg 19%
Carbs 55.77g 3.09g 18%
Folate 86µg 27µg 15%
Selenium 33.4µg 28.5µg 9%
Magnesium 59mg 27mg 8%
Vitamin B6 0.153mg 0.066mg 7%
Calories 313kcal 404kcal 5%
Potassium 223mg 76mg 4%
Vitamin B2 0.382mg 0.428mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin E 0.24mg 0.71mg 3%
Vitamin K 5.7µg 2.4µg 3%
Vitamin D 0IU 24IU 3%
Sodium 601mg 653mg 2%
Polyunsaturated fat 1.72g 1.421g 2%
Vitamin B5 0.456mg 0.41mg 1%
Choline 22.1mg 16.5mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 3.09g N/A
Sugar 6.42g 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.092mg 0.547mg 0%
Threonine 0.299mg 1.044mg 0%
Isoleucine 0.258mg 1.206mg 0%
Leucine 0.461mg 1.939mg 0%
Lysine 0.215mg 1.025mg 0%
Methionine 0.105mg 0.547mg 0%
Phenylalanine 0.315mg 1.074mg 0%
Valine 0.31mg 1.404mg 0%
Histidine 0.15mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.161g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Cheese
Cheese
4
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 CarbsCarbs +1704.9%
Contains more ProteinProtein +76.5%
Contains more FatsFats +680.1%
Contains more WaterWater +52.8%
Contains more OtherOther +33.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Poly. FatPolyunsaturated fat +21%
Contains more Mono. FatMonounsaturated fat +807.4%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. 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.