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Bread vs Cheese - In-Depth Nutrition Comparison

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The main differences between Bread and Cheese

  • Bread is richer in Manganese, Iron, Vitamin B3, and Vitamin B1, yet Cheese is richer in Calcium, Vitamin B12, Phosphorus, and Vitamin A RAE.
  • Daily need coverage for Saturated Fat from Cheese is 89% higher.
  • Bread contains 106 times more Vitamin B3 than Cheese. Bread contains 6.25mg of Vitamin B3, while Cheese contains 0.059mg.
  • Bread contains less Saturated Fat.

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

Infographic

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
5
:
3
Cheese
Contains more Iron +2821.4%
Contains more Magnesium +118.5%
Contains more Potassium +193.4%
Contains more Copper +560%
Contains more Calcium +330.3%
Contains more Phosphorus +142%
Contains more Zinc +147.6%
Equal in Sodium - 653
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 213% 6% 20% 195% 7% 86% 100% 10%
Contains more Iron +2821.4%
Contains more Magnesium +118.5%
Contains more Potassium +193.4%
Contains more Copper +560%
Contains more Calcium +330.3%
Contains more Phosphorus +142%
Contains more Zinc +147.6%
Equal in Sodium - 653

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
7
:
5
Cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1413.8%
Contains more Vitamin B3 +10493.2%
Contains more Vitamin B5 +11.2%
Contains more Vitamin B6 +131.8%
Contains more Folate +218.5%
Contains more Vitamin K +137.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +195.8%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +12%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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 C +∞%
Contains more Vitamin B1 +1413.8%
Contains more Vitamin B3 +10493.2%
Contains more Vitamin B5 +11.2%
Contains more Vitamin B6 +131.8%
Contains more Folate +218.5%
Contains more Vitamin K +137.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +195.8%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +12%
Contains more Vitamin B12 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bread Cheese
Lower in Sugar ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bread Cheese Opinion
Net carbs 51.07g 3.09g Bread
Protein 12.96g 22.87g Cheese
Fats 4.27g 33.31g Cheese
Carbs 55.77g 3.09g Bread
Calories 313kcal 404kcal Cheese
Starch g g
Fructose g 0g Cheese
Sugar 6.42g 0.48g Cheese
Fiber 4.7g 0g Bread
Calcium 165mg 710mg Cheese
Iron 4.09mg 0.14mg Bread
Magnesium 59mg 27mg Bread
Phosphorus 188mg 455mg Cheese
Potassium 223mg 76mg Bread
Sodium 601mg 653mg Bread
Zinc 1.47mg 3.64mg Cheese
Copper 0.198mg 0.03mg Bread
Vitamin A 0IU 1242IU Cheese
Vitamin E 0.24mg 0.71mg Cheese
Vitamin D 0IU 24IU Cheese
Vitamin D 0µg 0.6µg Cheese
Vitamin C 0.2mg 0mg Bread
Vitamin B1 0.439mg 0.029mg Bread
Vitamin B2 0.382mg 0.428mg Cheese
Vitamin B3 6.25mg 0.059mg Bread
Vitamin B5 0.456mg 0.41mg Bread
Vitamin B6 0.153mg 0.066mg Bread
Folate 86µg 27µg Bread
Vitamin B12 0µg 1.1µg Cheese
Vitamin K 5.7µg 2.4µg Bread
Tryptophan 0.092mg 0.547mg Cheese
Threonine 0.299mg 1.044mg Cheese
Isoleucine 0.258mg 1.206mg Cheese
Leucine 0.461mg 1.939mg Cheese
Lysine 0.215mg 1.025mg Cheese
Methionine 0.105mg 0.547mg Cheese
Phenylalanine 0.315mg 1.074mg Cheese
Valine 0.31mg 1.404mg Cheese
Histidine 0.15mg 0.547mg Cheese
Cholesterol 0mg 99mg Bread
Trans Fat g 0.917g Bread
Saturated Fat 0.989g 18.867g Bread
Monounsaturated Fat 1.019g 9.246g Cheese
Polyunsaturated fat 1.72g 1.421g Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread Cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Bread
35
Cheese
Mineral Summary Score
66
Bread
79
Cheese

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
78%
Bread
137%
Cheese
Carbohydrates
56%
Bread
3%
Cheese
Fats
20%
Bread
154%
Cheese

Comparison summary

Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 5.94g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 60)
Which food contains less Sodium?
Bread
Bread contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Bread
Bread is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Bread
Bread is lower in Saturated Fat (difference - 17.878g)
Which food is cheaper?
Bread
Bread is cheaper (difference - $1.7)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. 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.