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Cheese vs. Flour — In-Depth Nutrition Comparison

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Significant differences between Cheese and Flour

  • Cheese has more Calcium, Phosphorus, Vitamin B12, and Vitamin A, however, Flour is richer in Vitamin B1, Iron, Folate, and Vitamin B3.
  • Cheese covers your daily Saturated Fat needs 94% more than Flour.
  • Flour contains less Cholesterol.

Specific food types used in this comparison are Cheese, cheddar and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Cheese vs Flour infographic
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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
4
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%
Flour
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +22.7%
Contains more CalciumCalcium +4633.3%
Contains more ZincZinc +420%
Contains more PhosphorusPhosphorus +321.3%
Contains more PotassiumPotassium +40.8%
Contains more IronIron +3214.3%
Contains more CopperCopper +380%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +2425.9%
Contains more SeleniumSelenium +18.9%

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
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%
Flour
4
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% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1083.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +700%
Contains more CholineCholine +58.7%
Contains more Vitamin B1Vitamin B1 +2606.9%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +9906.8%
Contains more FolateFolate +577.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.438mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +121.4%
Contains more FatsFats +3299%
Contains more WaterWater +210.6%
Contains more OtherOther +706.5%
Contains more CarbsCarbs +2369.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Flour
1
24% 13% 63%
Saturated Fat: Sat. Fat 0.155 g
Monounsaturated Fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated Fat +10527.6%
Contains more Poly. FatPolyunsaturated fat +244.1%
Contains less Sat. FatSaturated Fat -99.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese Flour
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheese Flour Opinion
Calories 404kcal 364kcal Cheese
Protein 22.87g 10.33g Cheese
Fats 33.31g 0.98g Cheese
Net carbs 3.09g 73.61g Flour
Carbs 3.09g 76.31g Flour
Cholesterol 99mg 0mg Flour
Vitamin D 24IU 0IU Cheese
Magnesium 27mg 22mg Cheese
Calcium 710mg 15mg Cheese
Potassium 76mg 107mg Flour
Iron 0.14mg 4.64mg Flour
Sugar 0.48g 0.27g Flour
Fiber 0g 2.7g Flour
Copper 0.03mg 0.144mg Flour
Zinc 3.64mg 0.7mg Cheese
Phosphorus 455mg 108mg Cheese
Sodium 653mg 2mg Flour
Vitamin A 1242IU 0IU Cheese
Vitamin A 330µg 0µg Cheese
Vitamin E 0.71mg 0.06mg Cheese
Vitamin D 0.6µg 0µg Cheese
Manganese 0.027mg 0.682mg Flour
Selenium 28.5µg 33.9µg Flour
Vitamin B1 0.029mg 0.785mg Flour
Vitamin B2 0.428mg 0.494mg Flour
Vitamin B3 0.059mg 5.904mg Flour
Vitamin B5 0.41mg 0.438mg Flour
Vitamin B6 0.066mg 0.044mg Cheese
Vitamin B12 1.1µg 0µg Cheese
Vitamin K 2.4µg 0.3µg Cheese
Folate 27µg 183µg Flour
Trans Fat 0.917g Flour
Choline 16.5mg 10.4mg Cheese
Saturated Fat 18.867g 0.155g Flour
Monounsaturated Fat 9.246g 0.087g Cheese
Polyunsaturated fat 1.421g 0.413g Cheese
Tryptophan 0.547mg 0.127mg Cheese
Threonine 1.044mg 0.281mg Cheese
Isoleucine 1.206mg 0.357mg Cheese
Leucine 1.939mg 0.71mg Cheese
Lysine 1.025mg 0.228mg Cheese
Methionine 0.547mg 0.183mg Cheese
Phenylalanine 1.074mg 0.52mg Cheese
Valine 1.404mg 0.415mg Cheese
Histidine 0.547mg 0.23mg Cheese
Omega-3 - EPA 0.01g 0g Cheese
Omega-3 - DHA 0.001g 0g Cheese
Omega-3 - DPA 0.017g 0g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Flour
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
46%
Flour
Minerals Daily Need Coverage Score
79%
Cheese
59%
Flour

Comparison summary

Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 99mg)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.21g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 651mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 18.712g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 72)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.