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  6. Cheddar Cheese vs. Flour

Cheddar Cheese vs. Flour — In-Depth Nutrition Comparison

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Significant differences between Cheddar Cheese and Flour

  • Cheddar Cheese has more Calcium, Phosphorus, Vitamin B12, and Vitamin A RAE, however, Flour is richer in Vitamin B1, Iron, Folate, and Vitamin B3.
  • Cheddar 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

Cheddar Cheese vs Flour 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.
Cheddar Cheese
Cheddar Cheese
4
:
6
Flour
Flour
Contains more Calcium +4633.3%
Contains more Magnesium +22.7%
Contains more Phosphorus +321.3%
Contains more Zinc +420%
Contains more Iron +3214.3%
Contains more Potassium +40.8%
Contains less Sodium -99.7%
Contains more Copper +380%
Contains more Manganese +2425.9%
Contains more Selenium +18.9%
Cheddar Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +4633.3%
Contains more Magnesium +22.7%
Contains more Phosphorus +321.3%
Contains more Zinc +420%
Contains more Iron +3214.3%
Contains more Potassium +40.8%
Contains less Sodium -99.7%
Contains more Copper +380%
Contains more Manganese +2425.9%
Contains more Selenium +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.
Cheddar Cheese
Cheddar Cheese
6
:
5
Flour
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +1083.3%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +50%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +700%
Contains more Vitamin B1 +2606.9%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +9906.8%
Contains more Folate +577.8%
Equal in Vitamin B5 - 0.438
Cheddar Cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1083.3%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +50%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +700%
Contains more Vitamin B1 +2606.9%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +9906.8%
Contains more Folate +577.8%
Equal in Vitamin B5 - 0.438

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheddar Cheese
Cheddar Cheese
4
:
1
Flour
Flour
Contains more Protein +121.4%
Contains more Fats +3299%
Contains more Water +210.6%
Contains more Other +706.5%
Contains more Carbs +2369.6%
Cheddar Cheese
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
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 Protein +121.4%
Contains more Fats +3299%
Contains more Water +210.6%
Contains more Other +706.5%
Contains more Carbs +2369.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheddar Cheese
Cheddar Cheese
2
:
1
Flour
Flour
Contains more Monounsaturated Fat +10527.6%
Contains more Polyunsaturated fat +244.1%
Contains less Saturated Fat -99.2%
Cheddar Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +10527.6%
Contains more Polyunsaturated fat +244.1%
Contains less Saturated 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.
Cheddar Cheese Flour
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Cheddar Cheese Flour Opinion
Net carbs 3.09g 73.61g Flour
Protein 22.87g 10.33g Cheddar Cheese
Fats 33.31g 0.98g Cheddar Cheese
Carbs 3.09g 76.31g Flour
Calories 404kcal 364kcal Cheddar Cheese
Sugar 0.48g 0.27g Flour
Fiber 0g 2.7g Flour
Calcium 710mg 15mg Cheddar Cheese
Iron 0.14mg 4.64mg Flour
Magnesium 27mg 22mg Cheddar Cheese
Phosphorus 455mg 108mg Cheddar Cheese
Potassium 76mg 107mg Flour
Sodium 653mg 2mg Flour
Zinc 3.64mg 0.7mg Cheddar Cheese
Copper 0.03mg 0.144mg Flour
Manganese 0.027mg 0.682mg Flour
Selenium 28.5µg 33.9µg Flour
Vitamin A 1242IU 0IU Cheddar Cheese
Vitamin A RAE 330µg 0µg Cheddar Cheese
Vitamin E 0.71mg 0.06mg Cheddar Cheese
Vitamin D 24IU 0IU Cheddar Cheese
Vitamin D 0.6µg 0µg Cheddar Cheese
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 Cheddar Cheese
Folate 27µg 183µg Flour
Vitamin B12 1.1µg 0µg Cheddar Cheese
Vitamin K 2.4µg 0.3µg Cheddar Cheese
Tryptophan 0.547mg 0.127mg Cheddar Cheese
Threonine 1.044mg 0.281mg Cheddar Cheese
Isoleucine 1.206mg 0.357mg Cheddar Cheese
Leucine 1.939mg 0.71mg Cheddar Cheese
Lysine 1.025mg 0.228mg Cheddar Cheese
Methionine 0.547mg 0.183mg Cheddar Cheese
Phenylalanine 1.074mg 0.52mg Cheddar Cheese
Valine 1.404mg 0.415mg Cheddar Cheese
Histidine 0.547mg 0.23mg Cheddar Cheese
Cholesterol 99mg 0mg Flour
Trans Fat 0.917g Flour
Saturated Fat 18.867g 0.155g Flour
Omega-3 - DHA 0.001g 0g Cheddar Cheese
Omega-3 - EPA 0.01g 0g Cheddar Cheese
Omega-3 - DPA 0.017g 0g Cheddar Cheese
Monounsaturated Fat 9.246g 0.087g Cheddar Cheese
Polyunsaturated fat 1.421g 0.413g Cheddar Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheddar Cheese Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Cheddar Cheese
50%
Flour
Minerals Daily Need Coverage Score
79%
Cheddar Cheese
59%
Flour

Comparison summary

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 Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 99mg)
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?
Cheddar Cheese
Cheddar 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. Cheddar 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.