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  6. Wheat Bread vs. Cheese

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 from 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.

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

Infographic

Wheat Bread vs Cheese 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 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% 75% 14% 18% 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 +∞%

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Cheese
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 Wheat Bread Cheese Opinion
Calories 313kcal 404kcal Cheese
Protein 12.96g 22.87g Cheese
Fats 4.27g 33.31g Cheese
Vitamin C 0.2mg 0mg Wheat Bread
Net carbs 51.07g 3.09g Wheat Bread
Carbs 55.77g 3.09g Wheat Bread
Cholesterol 0mg 99mg Wheat Bread
Vitamin D 0IU 24IU Cheese
Magnesium 59mg 27mg Wheat Bread
Calcium 165mg 710mg Cheese
Potassium 223mg 76mg Wheat Bread
Iron 4.09mg 0.14mg Wheat Bread
Sugar 6.42g 0.48g Cheese
Fiber 4.7g 0g Wheat Bread
Copper 0.198mg 0.03mg Wheat Bread
Zinc 1.47mg 3.64mg Cheese
Phosphorus 188mg 455mg Cheese
Sodium 601mg 653mg Wheat Bread
Vitamin A 0IU 1242IU Cheese
Vitamin A 0µg 330µg Cheese
Vitamin E 0.24mg 0.71mg Cheese
Vitamin D 0µg 0.6µg Cheese
Manganese 1.377mg 0.027mg Wheat Bread
Selenium 33.4µg 28.5µg Wheat Bread
Vitamin B1 0.439mg 0.029mg Wheat Bread
Vitamin B2 0.382mg 0.428mg Cheese
Vitamin B3 6.25mg 0.059mg Wheat Bread
Vitamin B5 0.456mg 0.41mg Wheat Bread
Vitamin B6 0.153mg 0.066mg Wheat Bread
Vitamin B12 0µg 1.1µg Cheese
Vitamin K 5.7µg 2.4µg Wheat Bread
Folate 86µg 27µg Wheat Bread
Trans Fat 0.917g Wheat Bread
Choline 22.1mg 16.5mg Wheat Bread
Saturated Fat 0.989g 18.867g Wheat Bread
Monounsaturated Fat 1.019g 9.246g Cheese
Polyunsaturated fat 1.72g 1.421g Wheat 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
Omega-3 - EPA 0g 0.01g Cheese
Omega-3 - DHA 0g 0.001g Cheese
Omega-3 - ALA 0.161g Wheat Bread
Omega-3 - DPA 0g 0.017g Cheese
Omega-6 - Eicosadienoic acid 0g 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Cheese
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
36%
Wheat Bread
33%
Cheese
Minerals Daily Need Coverage Score
89%
Wheat Bread
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Wheat Bread
Wheat Bread contains less Sodium (difference - 52mg)
Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 17.878g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1.7)
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 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. 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.