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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 for cheese is 89% higher.
  • Wheat Bread contains less cholesterol.
  • Cheese has a lower glycemic index than wheat Bread.

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% 110% 14% 9% 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%

All nutrients comparison - raw data values

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

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%

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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. 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.