Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Cheese
  5. Compare
  6. Cheese vs. Wheat

Cheese vs. Wheat — In-Depth Nutrition Comparison

Compare

A recap on the differences between cheese and wheat

  • Cheese is higher in calcium and vitamin B12, yet wheat is higher in manganese, selenium, copper, iron, vitamin B3, and vitamin B1.
  • Wheat covers your daily manganese needs 130% more than cheese.
  • The amount of cholesterol in wheat is lower.
  • The glycemic index of cheese is lower.

Food varieties used in this article are Cheese, cheddar and Wheat, durum.

Infographic

Cheese vs Wheat 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
1
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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +1988.2%
Contains more MagnesiumMagnesium +433.3%
Contains more PotassiumPotassium +467.1%
Contains more IronIron +2414.3%
Contains more CopperCopper +1743.3%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +11.6%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +11055.6%
Contains more SeleniumSelenium +213.7%

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
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +253.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +1344.8%
Contains more Vitamin B3Vitamin B3 +11320.3%
Contains more Vitamin B5Vitamin B5 +128%
Contains more Vitamin B6Vitamin B6 +534.8%
Contains more FolateFolate +59.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Wheat DV% diff.
Manganese 0.027mg 3.012mg 130%
Selenium 28.5µg 89.4µg 111%
Saturated fat 18.867g 0.454g 84%
Calcium 710mg 34mg 68%
Copper 0.03mg 0.553mg 58%
Fats 33.31g 2.47g 47%
Vitamin B12 1.1µg 0µg 46%
Iron 0.14mg 3.52mg 42%
Vitamin B3 0.059mg 6.738mg 42%
Vitamin A 330µg 0µg 37%
Cholesterol 99mg 0mg 33%
Vitamin B1 0.029mg 0.419mg 33%
Magnesium 27mg 144mg 28%
Sodium 653mg 2mg 28%
Vitamin B6 0.066mg 0.419mg 27%
Vitamin B2 0.428mg 0.121mg 24%
Carbs 3.09g 71.13g 23%
Monounsaturated fat 9.246g 0.344g 22%
Protein 22.87g 13.68g 18%
Vitamin B5 0.41mg 0.935mg 11%
Potassium 76mg 431mg 10%
Phosphorus 455mg 508mg 8%
Zinc 3.64mg 4.16mg 5%
Vitamin E 0.71mg 5%
Folate 27µg 43µg 4%
Calories 404kcal 339kcal 3%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Choline 16.5mg 3%
Polyunsaturated fat 1.421g 0.978g 3%
Vitamin K 2.4µg 2%
Protein per 100 calories 5.7g 4g N/A
Calories per 10 g protein 177kcal 248kcal N/A
Weight per 100 calories 25g 29g N/A
Unsaturated / Saturated Fat ratio 0.57 2.9 N/A
Net carbs 3.09g 71.13g N/A
Sugar 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.176mg 0%
Threonine 1.044mg 0.366mg 0%
Isoleucine 1.206mg 0.533mg 0%
Leucine 1.939mg 0.934mg 0%
Lysine 1.025mg 0.303mg 0%
Methionine 0.547mg 0.221mg 0%
Phenylalanine 1.074mg 0.681mg 0%
Valine 1.404mg 0.594mg 0%
Histidine 0.547mg 0.322mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +67.2%
Contains more FatsFats +1248.6%
Contains more WaterWater +238.4%
Contains more OtherOther +108.4%
Contains more CarbsCarbs +2201.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +2587.8%
Contains more Poly. FatPolyunsaturated fat +45.3%
Contains less Sat. FatSaturated fat -97.6%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.