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  6. Cheese vs. Whey

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 A, Vitamin B12, Zinc, and Vitamin B2 than Cheese.
  • Cheese covers your daily need of Saturated Fat 93% more than Whey.
  • Cheese has 110 times more Vitamin A than Whey. While Cheese has 330µg of Vitamin A, Whey has only 3µg.
  • Whey has less Saturated Fat.

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 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%
Whey
Whey
3
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 0.33% 0.72% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin AVitamin A +10250%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
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
~equal in Choline ~16mg

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese Whey Opinion
Calories 404kcal 27kcal Cheese
Protein 22.87g 0.85g Cheese
Fats 33.31g 0.36g Cheese
Vitamin C 0mg 0.1mg Whey
Net carbs 3.09g 5.14g Whey
Carbs 3.09g 5.14g Whey
Cholesterol 99mg 2mg Whey
Vitamin D 24IU Cheese
Magnesium 27mg 8mg Cheese
Calcium 710mg 47mg Cheese
Potassium 76mg 161mg Whey
Iron 0.14mg 0.06mg Cheese
Sugar 0.48g 5.14g Cheese
Copper 0.03mg 0.004mg Cheese
Zinc 3.64mg 0.13mg Cheese
Phosphorus 455mg 46mg Cheese
Sodium 653mg 54mg Whey
Vitamin A 1242IU 12IU Cheese
Vitamin A 330µg 3µg Cheese
Vitamin E 0.71mg 0mg Cheese
Vitamin D 0.6µg Cheese
Manganese 0.027mg 0.001mg Cheese
Selenium 28.5µg 1.9µg Cheese
Vitamin B1 0.029mg 0.036mg Whey
Vitamin B2 0.428mg 0.158mg Cheese
Vitamin B3 0.059mg 0.074mg Whey
Vitamin B5 0.41mg 0.383mg Cheese
Vitamin B6 0.066mg 0.031mg Cheese
Vitamin B12 1.1µg 0.28µg Cheese
Vitamin K 2.4µg 0µg Cheese
Folate 27µg 1µg Cheese
Trans Fat 0.917g Whey
Choline 16.5mg 16mg Cheese
Saturated Fat 18.867g 0.23g Whey
Monounsaturated Fat 9.246g 0.1g Cheese
Polyunsaturated fat 1.421g 0.011g Cheese
Tryptophan 0.547mg 0.013mg Cheese
Threonine 1.044mg 0.054mg Cheese
Isoleucine 1.206mg 0.047mg Cheese
Leucine 1.939mg 0.078mg Cheese
Lysine 1.025mg 0.068mg Cheese
Methionine 0.547mg 0.016mg Cheese
Phenylalanine 1.074mg 0.027mg Cheese
Valine 1.404mg 0.046mg Cheese
Histidine 0.547mg 0.016mg 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 Whey
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
9%
Whey
Minerals Daily Need Coverage Score
79%
Cheese
8%
Whey

Comparison summary

Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 599mg)
Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 18.637g)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 4.66g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 43)
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $1.6)
Which food is richer in minerals?
Cheese
Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins

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.