Colby cheese vs. Cheddar cheese - Nutrition and Health Impact Comparison

Classification, Taste, & Appearance

Cheddar originated in the village of Cheddar, Somerset, England, in the 12th century. Currently, it is one of the most widely consumed cheeses in the United Kingdom and the United States. 

Colby cheese originated in the city of Colby, Wisconsin, United States, in 1885 and became popular shortly after.

Cheddar is a hard, dry, white cheese that has a mild taste in the beginning, which gets sharper with age. Colby cheese has more moisture and is softer than cheddar (semi-hard cheese); it also has an orange color, a mild flavor, and a more open texture with holes.

Production

Cheddar cheese is made from pasteurized cow’s milk to reduce pathogenic bacteria and ensure upcoming fermentation. During the production, a starter culture, such as Streptococcus lactis bacteria, initiates fermentation. The curds then undergo a process called “cheddaring,” where they are stacked and pressed to release whey and develop texture. Fermentation continues throughout cheddaring and during ripening (1). Additionally, the growth of butyric acid bacteria is reduced during ripening.

Colby cheese is also made from cow’s milk. It doesn’t undergo “cheddaring” and can be considered a stirred-curd variety of cheddar cheese.  Colby cheese is made using the washed-curd method, where the curds are cooked, the whey is partially drained to reduce lactose levels, and cold water is added to cool the mixture (2). Similarly to cheddar, Curby cheese is also commonly fermented with a Streptococcus lactis-started culture (3).

Cheddar cheese can be aged for years, whereas Colby cheese is consumed within 3 months to avoid the development of a pasty body and unpleasant flavor (3).

Calories

Both Colby cheese and cheddar are high-calorie products, providing 394 and 404 calories per 100g serving, respectively. 

A slice of Colby cheese and cheddar provides 112 and 114 calories, respectively.

Protein & Fats

Cheddar is slightly higher in fats, whereas Colby cheese is slightly higher in protein, with approximately a 1g difference per 100g serving.

Colby cheese contains 23.76g of protein and 32.11g of fats, whereas cheddar contains 22.87g of protein and 33.31g of fats per 100g serving.

Colby cheese is slightly richer in almost all essential amino acids except for tryptophan and threonine compared to cheddar.

The predominant fat type in both cheddar and Colby cheese is saturated fat (around 65%), followed by monounsaturated fat and small amounts of polyunsaturated fat.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Cheese

2

Saturated Fat: Sat. Fat 18.867 g

Monounsaturated Fat: Mono. Fat 9.246 g

Polyunsaturated fat: Poly. Fat 1.421 g

Colby cheese

1

Saturated Fat: Sat. Fat 20.218 g

Monounsaturated Fat: Mono. Fat 9.28 g

Polyunsaturated fat: Poly. Fat 0.953 g

Contains more Poly. FatPolyunsaturated fat

+49.1%

~equal in Saturated Fat ~20.218g

~equal in Monounsaturated Fat ~9.28g

A 100g cheddar and Colby cheese contain 99mg and 95g cholesterol, respectively.

Carbohydrates

While cheddar and Colby cheese are not carbohydrate-rich products, cheddar is slightly higher in total carbs. The simple sugars found in cheddar are glucose, lactose, and galactose.

The FoodData Central USDA does not provide sugar types in Colby cheese.

Both products are naturally absent in dietary fiber.

Vitamins

Cheddar is richer in vitamin A RAE, vitamin E, vitamins B1, B2, B5, B12, and folate or vitamin B9.

On the other hand, Colby cheese is slightly richer in vitamin K and vitamins B3 and B6.

Both are equal in vitamin D and choline and absent in vitamin C.

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

7

Colby cheese

3

Contains more Vitamin AVitamin A	+24.9%
Contains more Vitamin EVitamin E	+153.6%
Contains more Vitamin B1Vitamin B1	+93.3%
Contains more Vitamin B2Vitamin B2	+14.1%
Contains more Vitamin B5Vitamin B5	+95.2%
Contains more Vitamin B12Vitamin B12	+32.5%
Contains more FolateFolate	+50%

Contains more Vitamin B3Vitamin B3	+57.6%
Contains more Vitamin B6Vitamin B6	+19.7%
Contains more Vitamin KVitamin K	+12.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0.6µg

~equal in Choline ~15.4mg

Cheddar is less than 1.3 times richer in the abundant vitamins: vitamins A, B2, and B12.

Minerals

Cheddar and Colby cheese are major sources of calcium, phosphorus, zinc, sodium, and selenium. They are almost equal in calcium, phosphorus, and sodium, and cheddar is almost 2 times richer in selenium and somewhat richer in zinc than Colby cheese.

From the rest, Colby cheese contains more iron, potassium, and copper, and both contain similar levels of magnesium.

A 100g cheddar and Colby cheese contain 653mg and 604mg of sodium, respectively.

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

3

Colby cheese

3

Contains more ZincZinc	+18.6%
Contains more ManganeseManganese	+125%
Contains more SeleniumSelenium	+96.6%

Contains more PotassiumPotassium	+67.1%
Contains more IronIron	+442.9%
Contains more CopperCopper	+40%

~equal in Magnesium ~26mg

~equal in Calcium ~685mg

~equal in Phosphorus ~457mg

~equal in Sodium ~604mg

Oxalates

Different types of cheese are very low to absent in oxalates. Additionally, Colby cheese and cheddar are suggested to be eaten with oxalate-rich foods, as the calcium binds with oxalates and decreases the risk of oxalate kidney stone formation and recurrence (4).

Cardiovascular Health & Diabetes

Even though cheddar and Colby cheese are high in saturated fats and sodium, various studies demonstrate their beneficial, and not negative, effects on cardiovascular health.

Cheese intake may decrease the risk of type 2 diabetes, obesity, heart failure, coronary heart disease, high blood pressure, ischemic stroke, elevated triglyceride, and fasting blood sugar levels (5, 6). 

However, more studies are needed to form firm conclusions, as not all studies have come to the same beneficial results, and heterogeneity, generalizability, and clinical significance should be considered when making decisions (7).

Individuals taking MAOI (MAOI antidepressants such as isocarboxazid and selegiline) should avoid using cheese, especially aged cheddar cheese, as it contains high amounts of tyramine. This combination may lead to a hypertensive crisis - a sudden and severe (above 180/120mm Hg or higher) increase in blood pressure (8).

Bone Health

A 100g of Colby cheese and cheddar contains 685mg and 710mg of calcium, respectively, and 456mg of phosphorus. Bones and tooth enamel are composed of hydroxyapatite, which is made from calcium and phosphorus.

Intake of calcium-rich foods, such as Colby cheese and cheddar, is essential during childhood and adolescence for healthy bone formation. During adulthood, cheese intake may increase or maintain bone mineral density or bone mass and reduce the risk of developing osteoporosis, a disease characterized by low bone mineral density and fracture susceptibility (9, 10).

According to observational studies, fermented dairy products, such as cheddar and Colby cheese, are associated with a reduced risk of lower hip fracture (11).

Lactose Intolerance

Most lactose intolerant people can easily digest moderate amounts of Colby cheese and cheddar, as they have low lactose levels. 

Some individuals are unable to digest even small amounts of lactose and may experience diarrhea with loose and watery stools, abdominal cramps, bloating, and flatulence after dairy consumption.

Milk Allergy

People with milk allergy should exclude Colby cheese and cheddar intake and maintain a dairy-free diet to avoid allergic reactions, such as hives, wheezing, itching, swelling, vomiting, cramps, and bloody stools.

Neurological Health

According to studies, dairy and cheese consumption may increase the risk of Parkinson’s disease and lead to a more rapid disease progression (13, 14, 15).

References

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC8358398/ 
2. https://www.journalofdairyscience.org/article/S0022-0302(10)00172-4/fulltext 
3. https://www.journalofdairyscience.org/article/S0022-0302(03)73874-0/fulltext 
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC1455427/ 
5. https://pmc.ncbi.nlm.nih.gov/articles/PMC5122229/ 
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC9318947/
7. https://pmc.ncbi.nlm.nih.gov/articles/PMC8026335/ 
8. https://pmc.ncbi.nlm.nih.gov/articles/PMC2738414/ 
9. https://pmc.ncbi.nlm.nih.gov/articles/PMC2795621/ 
10. https://www.tandfonline.com/doi/full/10.1080/10408398.2020.1810624 
11. https://pmc.ncbi.nlm.nih.gov/articles/PMC8794967/ 
12. https://www.wcrf.org/diet-activity-and-cancer/risk-factors/meat-fish-dairy-and-cancer-risk/ 
13. https://pmc.ncbi.nlm.nih.gov/articles/PMC2232901/
14. https://pmc.ncbi.nlm.nih.gov/articles/PMC5610862/ 
15. https://pmc.ncbi.nlm.nih.gov/articles/PMC5496517/