Colby cheese vs. Cheddar cheese - Nutrition and Health Impact Comparison
Summary
Cheddar is a hard cheese with a sharp taste, whereas Colby cheese is softer, has a mild flavor, and a more open texture with holes.
Cheddar and Colby cheese are produced similarly. However, only cheddar cheese undergoes a process called “cheddaring.” On the other hand, Colby cheese doesn’t undergo “cheddaring” and can be considered a stirred-curd variety of cheddar cheese.
Cheddar cheese can be aged for years, whereas Colby cheese is consumed within 3 months to avoid the development of a pasty body and unpleasant flavor.
Colby cheese and cheddar have similar nutritional values. Still, cheddar is slightly higher in calories, fats, carbs, vitamin A, B2, and B12, and selenium, whereas Colby cheese is slightly higher in protein.
Table of contents
Introduction
Cheese is a widely consumed dairy product worldwide and is quite versatile in its use. Different types of cheese vary in their appearance, taste, use, fat and protein contents, and more.
In this article, we’ll compare cheddar cheese (or simply cheddar) and Colby cheese and discuss their origin, taste, appearance, production, nutrition, and health differences.
Classification, Taste, & Appearance
Cheddar originated in the village of Cheddar, Somerset, England, in the 12th century. Currently, it is one of the most widely consumed cheeses in the United Kingdom and the United States.
Colby cheese originated in the city of Colby, Wisconsin, United States, in 1885 and became popular shortly after.
Cheddar is a hard, dry, white cheese that has a mild taste in the beginning, which gets sharper with age. Colby cheese has more moisture and is softer than cheddar (semi-hard cheese); it also has an orange color, a mild flavor, and a more open texture with holes.
Production
Cheddar cheese is made from pasteurized cow’s milk to reduce pathogenic bacteria and ensure upcoming fermentation. During the production, a starter culture, such as Streptococcus lactis bacteria, initiates fermentation. The curds then undergo a process called “cheddaring,” where they are stacked and pressed to release whey and develop texture. Fermentation continues throughout cheddaring and during ripening (1). Additionally, the growth of butyric acid bacteria is reduced during ripening.
Colby cheese is also made from cow’s milk. It doesn’t undergo “cheddaring” and can be considered a stirred-curd variety of cheddar cheese. Colby cheese is made using the washed-curd method, where the curds are cooked, the whey is partially drained to reduce lactose levels, and cold water is added to cool the mixture (2). Similarly to cheddar, Curby cheese is also commonly fermented with a Streptococcus lactis-started culture (3).
Cheddar cheese can be aged for years, whereas Colby cheese is consumed within 3 months to avoid the development of a pasty body and unpleasant flavor (3).
Nutrition
The nutritional values in this article are presented for 100g Colby cheese and cheddar cheese.
Colby cheese and cheddar have similar nutritional values. Still, cheddar is slightly higher in calories, fats, and carbs, whereas Colby cheese is slightly higher in protein.
The average serving size of a cheese is one slice, equal to 1 oz or 28.35g.
Macronutrient Comparison
Contains
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CarbsCarbs
+20.2%
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OtherOther
+10.4%
Calories
Both Colby cheese and cheddar are high-calorie products, providing 394 and 404 calories per 100g serving, respectively.
A slice of Colby cheese and cheddar provides 112 and 114 calories, respectively.
Protein & Fats
Cheddar is slightly higher in fats, whereas Colby cheese is slightly higher in protein, with approximately a 1g difference per 100g serving.
Colby cheese contains 23.76g of protein and 32.11g of fats, whereas cheddar contains 22.87g of protein and 33.31g of fats per 100g serving.
Colby cheese is slightly richer in almost all essential amino acids except for tryptophan and threonine compared to cheddar.
The predominant fat type in both cheddar and Colby cheese is saturated fat (around 65%), followed by monounsaturated fat and small amounts of polyunsaturated fat.
Fat Type Comparison
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Poly. FatPolyunsaturated fat
+49.1%
A 100g cheddar and Colby cheese contain 99mg and 95g cholesterol, respectively.
Carbohydrates
While cheddar and Colby cheese are not carbohydrate-rich products, cheddar is slightly higher in total carbs. The simple sugars found in cheddar are glucose, lactose, and galactose.
The FoodData Central USDA does not provide sugar types in Colby cheese.
Both products are naturally absent in dietary fiber.
Vitamins
Cheddar is richer in vitamin A RAE, vitamin E, vitamins B1, B2, B5, B12, and folate or vitamin B9.
On the other hand, Colby cheese is slightly richer in vitamin K and vitamins B3 and B6.
Both are equal in vitamin D and choline and absent in vitamin C.
Vitamin Comparison
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Vitamin B3Vitamin B3
+57.6%
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Vitamin B6Vitamin B6
+19.7%
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Vitamin KVitamin K
+12.5%
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Vitamin AVitamin A
+24.9%
Contains
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Vitamin EVitamin E
+153.6%
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Vitamin B1Vitamin B1
+93.3%
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Vitamin B2Vitamin B2
+14.1%
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Vitamin B5Vitamin B5
+95.2%
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Vitamin B12Vitamin B12
+32.5%
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FolateFolate
+50%
Cheddar is less than 1.3 times richer in the abundant vitamins: vitamins A, B2, and B12.
Minerals
Cheddar and Colby cheese are major sources of calcium, phosphorus, zinc, sodium, and selenium. They are almost equal in calcium, phosphorus, and sodium, and cheddar is almost 2 times richer in selenium and somewhat richer in zinc than Colby cheese.
From the rest, Colby cheese contains more iron, potassium, and copper, and both contain similar levels of magnesium.
A 100g cheddar and Colby cheese contain 653mg and 604mg of sodium, respectively.
Mineral Comparison
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PotassiumPotassium
+67.1%
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IronIron
+442.9%
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CopperCopper
+40%
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ZincZinc
+18.6%
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ManganeseManganese
+125%
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SeleniumSelenium
+96.6%
Oxalates
Different types of cheese are very low to absent in oxalates. Additionally, Colby cheese and cheddar are suggested to be eaten with oxalate-rich foods, as the calcium binds with oxalates and decreases the risk of oxalate kidney stone formation and recurrence (4).
Glycemic Index
The glycemic index (GI) of cheddar and Colby cheese is very low. The exact GI values are difficult to calculate due to their low-carb contents; according to The American Journal of Clinical Nutrition, the GI values of cheese range from 0 to 10.
Diabetic people can consume cheese in moderation as part of a healthy and balanced diet.
You can read more on our “Cheese Glycemic Index (GI) - Is It High or Low?” page.
Acidity
PRAL or Potential Renal Acid Load value of food demonstrates how much acid or base is produced in the organism during food digestion.
Colby cheese has a PRAL value of 16.3, whereas cheddar has a PRAL value of 16.5, making both foods acidic or acid-producing.
Weight Loss & Diets
Both cheddar and Colby cheese are high-calorie foods, with cheddar being slightly higher in calories than Colby cheese.
Limiting the intake of Colby cheese and cheddar during weight loss diets is suggested. Additionally, they don’t need to be excluded, as dairy intake during a calorie deficit may support weight loss and improve body composition in adults and lead to decreased or neutral risk of type 2 diabetes (5).
Both products are generally low in carbs and can be moderately consumed during low-carb diets such as the keto diet and also during the Mediterranean diet. Colby cheese may be a better choice in low-carb and high-protein diets.
Health Impact
Cheddar and Colby cheese are produced similarly and have quite similar nutritional values, which suggests they will affect health similarly.
Cardiovascular Health & Diabetes
Even though cheddar and Colby cheese are high in saturated fats and sodium, various studies demonstrate their beneficial, and not negative, effects on cardiovascular health.
Cheese intake may decrease the risk of type 2 diabetes, obesity, heart failure, coronary heart disease, high blood pressure, ischemic stroke, elevated triglyceride, and fasting blood sugar levels (5, 6).
However, more studies are needed to form firm conclusions, as not all studies have come to the same beneficial results, and heterogeneity, generalizability, and clinical significance should be considered when making decisions (7).
Individuals taking MAOI (MAOI antidepressants such as isocarboxazid and selegiline) should avoid using cheese, especially aged cheddar cheese, as it contains high amounts of tyramine. This combination may lead to a hypertensive crisis - a sudden and severe (above 180/120mm Hg or higher) increase in blood pressure (8).
Bone Health
A 100g of Colby cheese and cheddar contains 685mg and 710mg of calcium, respectively, and 456mg of phosphorus. Bones and tooth enamel are composed of hydroxyapatite, which is made from calcium and phosphorus.
Intake of calcium-rich foods, such as Colby cheese and cheddar, is essential during childhood and adolescence for healthy bone formation. During adulthood, cheese intake may increase or maintain bone mineral density or bone mass and reduce the risk of developing osteoporosis, a disease characterized by low bone mineral density and fracture susceptibility (9, 10).
According to observational studies, fermented dairy products, such as cheddar and Colby cheese, are associated with a reduced risk of lower hip fracture (11).
Lactose Intolerance
Most lactose intolerant people can easily digest moderate amounts of Colby cheese and cheddar, as they have low lactose levels.
Some individuals are unable to digest even small amounts of lactose and may experience diarrhea with loose and watery stools, abdominal cramps, bloating, and flatulence after dairy consumption.
Milk Allergy
People with milk allergy should exclude Colby cheese and cheddar intake and maintain a dairy-free diet to avoid allergic reactions, such as hives, wheezing, itching, swelling, vomiting, cramps, and bloody stools.
Neurological Health
According to studies, dairy and cheese consumption may increase the risk of Parkinson’s disease and lead to a more rapid disease progression (13, 14, 15).
References
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8358398/
- https://www.journalofdairyscience.org/article/S0022-0302(10)00172-4/fulltext
- https://www.journalofdairyscience.org/article/S0022-0302(03)73874-0/fulltext
- https://pmc.ncbi.nlm.nih.gov/articles/PMC1455427/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5122229/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9318947/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8026335/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC2738414/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC2795621/
- https://www.tandfonline.com/doi/full/10.1080/10408398.2020.1810624
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8794967/
- https://www.wcrf.org/diet-activity-and-cancer/risk-factors/meat-fish-dairy-and-cancer-risk/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC2232901/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5610862/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5496517/
Infographic
Comparison summary table
Lower in Cholesterol | |||
Lower in Sodium | |||
Lower in Glycemic Index | |||
Lower in price | |||
Lower in Sugar | |||
Lower in Saturated Fat | |||
Rich in vitamins | |||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Calories | 394kcal | 404kcal | |
Protein | 23.76g | 22.87g | |
Fats | 32.11g | 33.31g | |
Net carbs | 2.57g | 3.09g | |
Carbs | 2.57g | 3.09g | |
Cholesterol | 95mg | 99mg | |
Vitamin D | 24IU | 24IU | |
Magnesium | 26mg | 27mg | |
Calcium | 685mg | 710mg | |
Potassium | 127mg | 76mg | |
Iron | 0.76mg | 0.14mg | |
Sugar | 0.52g | 0.48g | |
Copper | 0.042mg | 0.03mg | |
Zinc | 3.07mg | 3.64mg | |
Phosphorus | 457mg | 455mg | |
Sodium | 604mg | 653mg | |
Vitamin A | 994IU | 1242IU | |
Vitamin A | 264µg | 330µg | |
Vitamin E | 0.28mg | 0.71mg | |
Vitamin D | 0.6µg | 0.6µg | |
Manganese | 0.012mg | 0.027mg | |
Selenium | 14.5µg | 28.5µg | |
Vitamin B1 | 0.015mg | 0.029mg | |
Vitamin B2 | 0.375mg | 0.428mg | |
Vitamin B3 | 0.093mg | 0.059mg | |
Vitamin B5 | 0.21mg | 0.41mg | |
Vitamin B6 | 0.079mg | 0.066mg | |
Vitamin B12 | 0.83µg | 1.1µg | |
Vitamin K | 2.7µg | 2.4µg | |
Folate | 18µg | 27µg | |
Trans Fat | 0.917g | ||
Choline | 15.4mg | 16.5mg | |
Saturated Fat | 20.218g | 18.867g | |
Monounsaturated Fat | 9.28g | 9.246g | |
Polyunsaturated fat | 0.953g | 1.421g | |
Tryptophan | 0.305mg | 0.547mg | |
Threonine | 0.845mg | 1.044mg | |
Isoleucine | 1.475mg | 1.206mg | |
Leucine | 2.275mg | 1.939mg | |
Lysine | 1.978mg | 1.025mg | |
Methionine | 0.622mg | 0.547mg | |
Phenylalanine | 1.251mg | 1.074mg | |
Valine | 1.586mg | 1.404mg | |
Histidine | 0.834mg | 0.547mg | |
Omega-3 - EPA | 0g | 0.01g | |
Omega-3 - DHA | 0g | 0.001g | |
Omega-3 - DPA | 0g | 0.017g | |
Omega-6 - Eicosadienoic acid | 0.007g |
Which food is preferable for your diet?
Low Calories diet | ||
Low Fats diet | ||
Low Carbs diet | ||
Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Colby cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173416/nutrients
- Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.