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Cheese vs. Whey — In-Depth Nutrition Comparison

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Summary of differences between cheese and whey

  • Whey has less calcium, phosphorus, selenium, vitamin B12, zinc, vitamin A, and vitamin B2 than cheese.
  • Cheese covers your daily need for saturated fat, 93% more than whey.
  • Cheese has 104 times more vitamin A than whey. While cheese has 1242 IU of vitamin A, whey has only 12 IU.
  • Whey has less saturated fat.
  • The glycemic index of whey is higher.

These are the specific foods used in this comparison Cheese, cheddar and Whey, sweet, fluid.

Infographic

Cheese vs Whey 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
8
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%
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +1410.6%
Contains more IronIron +133.3%
Contains more CopperCopper +650%
Contains more ZincZinc +2700%
Contains more PhosphorusPhosphorus +889.1%
Contains more ManganeseManganese +2600%
Contains more SeleniumSelenium +1400%
Contains more PotassiumPotassium +111.8%
Contains less SodiumSodium -91.7%

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
8
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%
Whey
Whey
3
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 0.33% 0% 1% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +10900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +170.9%
Contains more Vitamin B6Vitamin B6 +112.9%
Contains more Vitamin B12Vitamin B12 +292.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2600%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +24.1%
Contains more Vitamin B3Vitamin B3 +25.4%
~equal in Vitamin B5 ~0.383mg

All nutrients comparison - raw data values

Nutrient Cheese Whey DV% diff.
Saturated fat 18.867g 0.23g 85%
Calcium 710mg 47mg 66%
Phosphorus 455mg 46mg 58%
Fats 33.31g 0.36g 51%
Selenium 28.5µg 1.9µg 48%
Protein 22.87g 0.85g 44%
Vitamin A 330µg 3µg 36%
Vitamin B12 1.1µg 0.28µg 34%
Cholesterol 99mg 2mg 32%
Zinc 3.64mg 0.13mg 32%
Sodium 653mg 54mg 26%
Monounsaturated fat 9.246g 0.1g 23%
Vitamin B2 0.428mg 0.158mg 21%
Calories 404kcal 27kcal 19%
Polyunsaturated fat 1.421g 0.011g 9%
Folate 27µg 1µg 7%
Magnesium 27mg 8mg 5%
Vitamin E 0.71mg 0mg 5%
Vitamin D* 24 IU 3%
Vitamin D 0.6µg 3%
Potassium 76mg 161mg 3%
Copper 0.03mg 0.004mg 3%
Vitamin B6 0.066mg 0.031mg 3%
Vitamin K 2.4µg 0µg 2%
Carbs 3.09g 5.14g 1%
Iron 0.14mg 0.06mg 1%
Manganese 0.027mg 0.001mg 1%
Vitamin B1 0.029mg 0.036mg 1%
Vitamin B5 0.41mg 0.383mg 1%
Protein per 100 calories 5.7g 3.1g N/A
Calories per 10 g protein 177kcal 318kcal N/A
Weight per 100 calories 25g 370g N/A
Unsaturated / Saturated Fat ratio 0.57 0.48 N/A
Vitamin C 0mg 0.1mg 0%
Net carbs 3.09g 5.14g N/A
Sugar 0.48g 5.14g N/A
Vitamin B3 0.059mg 0.074mg 0%
Trans fat 0.917g N/A
Choline 16.5mg 16mg 0%
Tryptophan 0.547mg 0.013mg 0%
Threonine 1.044mg 0.054mg 0%
Isoleucine 1.206mg 0.047mg 0%
Leucine 1.939mg 0.078mg 0%
Lysine 1.025mg 0.068mg 0%
Methionine 0.547mg 0.016mg 0%
Phenylalanine 1.074mg 0.027mg 0%
Valine 1.404mg 0.046mg 0%
Histidine 0.547mg 0.016mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
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
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +2590.6%
Contains more FatsFats +9152.8%
Contains more OtherOther +600%
Contains more CarbsCarbs +66.3%
Contains more WaterWater +151.5%

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +9146%
Contains more Poly. FatPolyunsaturated fat +12818.2%
Contains less Sat. FatSaturated fat -98.8%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.