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Cheese vs. Wheat Bread — In-Depth Nutrition Comparison

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The main differences between Cheese and Wheat Bread

  • Cheese is richer in Calcium, Vitamin B12, Phosphorus, and Vitamin A, yet Wheat Bread is richer in Manganese, Iron, Vitamin B3, and Vitamin B1.
  • Daily need coverage for Saturated Fat from Cheese is 89% higher.
  • Wheat Bread contains less Cholesterol.

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

Infographic

Cheese vs Wheat Bread 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.
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%
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%
Contains more CalciumCalcium +330.3%
Contains more ZincZinc +147.6%
Contains more PhosphorusPhosphorus +142%
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%
~equal in Sodium ~601mg

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.
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%
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%
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 +∞%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +76.5%
Contains more FatsFats +680.1%
Contains more WaterWater +52.8%
Contains more OtherOther +33.9%
Contains more CarbsCarbs +1704.9%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese Wheat 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 Cheese Wheat Bread Opinion
Calories 404kcal 313kcal Cheese
Protein 22.87g 12.96g Cheese
Fats 33.31g 4.27g Cheese
Vitamin C 0mg 0.2mg Wheat Bread
Net carbs 3.09g 51.07g Wheat Bread
Carbs 3.09g 55.77g Wheat Bread
Cholesterol 99mg 0mg Wheat Bread
Vitamin D 24IU 0IU Cheese
Magnesium 27mg 59mg Wheat Bread
Calcium 710mg 165mg Cheese
Potassium 76mg 223mg Wheat Bread
Iron 0.14mg 4.09mg Wheat Bread
Sugar 0.48g 6.42g Cheese
Fiber 0g 4.7g Wheat Bread
Copper 0.03mg 0.198mg Wheat Bread
Zinc 3.64mg 1.47mg Cheese
Phosphorus 455mg 188mg Cheese
Sodium 653mg 601mg Wheat Bread
Vitamin A 1242IU 0IU Cheese
Vitamin A 330µg 0µg Cheese
Vitamin E 0.71mg 0.24mg Cheese
Vitamin D 0.6µg 0µg Cheese
Manganese 0.027mg 1.377mg Wheat Bread
Selenium 28.5µg 33.4µg Wheat Bread
Vitamin B1 0.029mg 0.439mg Wheat Bread
Vitamin B2 0.428mg 0.382mg Cheese
Vitamin B3 0.059mg 6.25mg Wheat Bread
Vitamin B5 0.41mg 0.456mg Wheat Bread
Vitamin B6 0.066mg 0.153mg Wheat Bread
Vitamin B12 1.1µg 0µg Cheese
Vitamin K 2.4µg 5.7µg Wheat Bread
Folate 27µg 86µg Wheat Bread
Trans Fat 0.917g Wheat Bread
Choline 16.5mg 22.1mg Wheat Bread
Saturated Fat 18.867g 0.989g Wheat Bread
Monounsaturated Fat 9.246g 1.019g Cheese
Polyunsaturated fat 1.421g 1.72g Wheat Bread
Tryptophan 0.547mg 0.092mg Cheese
Threonine 1.044mg 0.299mg Cheese
Isoleucine 1.206mg 0.258mg Cheese
Leucine 1.939mg 0.461mg Cheese
Lysine 1.025mg 0.215mg Cheese
Methionine 0.547mg 0.105mg Cheese
Phenylalanine 1.074mg 0.315mg Cheese
Valine 1.404mg 0.31mg Cheese
Histidine 0.547mg 0.15mg Cheese
Omega-3 - EPA 0.01g 0g Cheese
Omega-3 - DHA 0.001g 0g Cheese
Omega-3 - ALA 0.161g Wheat Bread
Omega-3 - DPA 0.017g 0g Cheese
Omega-6 - Eicosadienoic acid 0.007g 0g Cheese

Which food is preferable for your diet?

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

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.