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Milk vs. Cheese — Health Impact and Nutrition Comparison

Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on April 08, 2023
Medically reviewed by Astghik Grigoryan Article author photo Astghik Grigoryan
Milk
vs
Cheese

Summary

Cheese has higher amounts of protein, calcium, phosphorus, and vitamins B2, B12, and A. Meanwhile, milk has little fat and cholesterol. Levels of sodium and fat in cheese have to be taken into consideration. Moderate consumption of both is considered beneficial.

Introduction

Cheese and milk are dairy products that are usually consumed daily. Cheese is a derivative of milk from cattle, thus classifying it as dairy. Therefore, both cannot be consumed in a vegan diet.

For individuals who do not consume dairy products, vegans are available, for example, non-dairy versions of cheese and milk. It is important to note that this comparative analysis will not discuss vegan versions of cheese and milk.

Given the large variety of cheese worldwide, we will focus on cheddar in this analysis. We will also be focusing on low-fat milk throughout the article.

This text will examine the differences and similarities between milk and cheese and how they impact our health.

Processing of milk into cheese

To make cheese, milk should undergo a process. First, we should heat the milk and we should add acids. This will cause the proteins to solidify and transform the milk into curds.

The curds are mainly composed of casein, proteins in milk. These cards are collected, salted, and dried, forming cheese. The processing may take long durations; thus, aged cheese is classified in that category.

History

Processing and consumption of cheese and milk date back to 7000-6000 years ago. All cultures around the world consume cheese and milk.

Culinary world

Cheese is considered one of the most used elements in the culinary world and can be used for savory and sweet foods. Milk is considered one of the base elements that are required for cooking. It is also the primary source of all dairy derivatives.

Nutrition

Cheese and milk are some of the fundamental elements in worldwide gastronomy.

They are among the foods that contain the highest amounts of calcium.

The following section will cover their differences related to nutritional data.

Calories

Cheese is higher in calories compared to milk. Cheese has 404 calories per 100g, while milk has 42 calories per 100g.

Carbs

Cheese contains 3.09g of carbs; on the other hand, milk contains 4.99g of carbs. The amounts of carbs are low in both, as they make up to 2% of the daily required values.

Lactose

Milk contains higher amounts of lactose compared to cheddar cheese. Milk comprises 4.99g of lactose, most of its carbohydrate content.

Proteins

Cheese is obtained after processing (curdling) milk and solidifying its protein, meaning cheese has a higher protein content than milk. Cheese contains 23g of protein, while milk contains 3g. The protein amount is approximately 7.6x higher in cheese compared to milk.

Fats

Cheese also has higher amounts of fat compared to milk.

Cheese contains 33g of fats, which makes up 51% of the daily recommended value, subdivided into 19g of saturated fats, constituting 95% of the daily recommended value.

The fat in milk is negligible, as it has 1g of fat per 100g.

For cholesterol, cheese contains 99mg of cholesterol which makes 33% of the daily recommended value. In comparison, milk contains 5mg of cholesterol, considered negligible.

Glycemic index

Both cheese and milk are categorized as low glycemic index foods, although they differ. The glycemic index of cheese is 27, while the glycemic index of milk is 38.

Vitamins

Cheese is richer in Vitamins B2, B12, and A than milk. Cheese is also considered a good source of vitamins A and B2.

Milk is richer in vitamin D compared to cheese. However, this amount is not very high compared to other foods.

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.
Milk
2
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% 12% 0.2% 36% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Cheese
9
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%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B3Vitamin B3 +57.6%
Contains more Vitamin AVitamin A +533.7%
Contains more Vitamin EVitamin E +7000%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B2Vitamin B2 +131.4%
Contains more Vitamin B5Vitamin B5 +13.6%
Contains more Vitamin B6Vitamin B6 +78.4%
Contains more Vitamin B12Vitamin B12 +134%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +440%
~equal in Vitamin C ~0mg
~equal in Choline ~16.5mg

Minerals

Like the vitamin content, cheese is richer in calcium, phosphorus, sodium, zinc, selenium, and magnesium.

Due to its high sodium content, we should monitor cheese consumption for patients with hypertension and kidney impairment.

Calcium

Cheese is considered in the top 5% of foods rich in calcium and satisfies 71% of the required daily value. However, milk has less calcium than cheese since it only satisfies 12% of the required daily value.

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.
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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%
Contains more PotassiumPotassium +97.4%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +468%
Contains more IronIron +366.7%
Contains more CopperCopper +200%
Contains more ZincZinc +766.7%
Contains more PhosphorusPhosphorus +378.9%
Contains more ManganeseManganese +800%
Contains more SeleniumSelenium +763.6%

Weight loss and diets

Vegan

Cheese and milk are excluded from vegan diets because they are dairy products.

Keto

In the keto diet, we can consume milk in minimal amounts. Whole milk is recommended to be used due to its higher fat content. However, 1 cup of whole milk contains 50% of the carbohydrate amount allowed to be consumed while on a keto diet.

On the other hand, cheese is a keto-friendly food that we can consume due to its low-carb, high-fat composition.

Dairy-free

Section reviewed by gastroenterologist Arpi Gasparyan Article author photo Arpi Gasparyan

Lactose-intolerant people cannot digest lactose which is present in both cheese and milk. Although with scientific advancements, this obstacle is somehow resolved by giving pills that contain lactase enzymes that digest lactose. However, this doesn't help all lactose-intolerant individuals, and they should follow a dairy-free diet. (1)

People with milk allergies should also follow a dairy-free diet and may substitute milk with milk alternatives.

Weight loss

Consuming milk is the perfect choice for weight loss as it is low in calories. However, one should not cut out cheese consumption completely, even on a weight loss diet, because of all the essential nutrients, like vitamins and minerals, specifically calcium. Consumption in low to moderate amounts is vital so that malnourishment doesn't occur.

Health impacts

Health benefits

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

Consumption of dairy products, in moderation, which is rich in calcium and phosphorus, in this case, cheese, has beneficial effects on decreasing hypertension in patients with high blood pressure (2,3).

It should be noted that people taking MAO inhibitors (particularly antidepressants, for example, Phenelzine) may experience a hypertensive crisis when eating dairy products that contain tyramine (4).

Diabetes

Studies have shown that moderate consumption of dairy, including cheese and low-fat milk, decreases the risks of developing type 2 diabetes. (5)

Cheese and milk have low glycemic indices, meaning they do not increase the risk of developing type 2 diabetes. (6)

Cancer

Consumption of dairy has shown decreased risks of developing colorectal and bladder cancers. (7)

Downsides & Risks

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

Consumption in moderate amounts has shown that milk and cheese consumption can neutral or positively affect cardiovascular health.

Although, overconsumption of cheese that contains higher amounts of fats and sodium might negatively affect cardiovascular health and hypertension.

Cancer

Consumption of milk increases the risk of developing prostate cancer, non-Hodgkin's lymphoma, and breast cancer.

In addition to that, cheese is associated with an increased risk of breast and prostate cancers. (8)

Neurologic

Frequent consumptions of dairy, including cheese and milk, have a slight positive correlation with increasing the risk of developing Parkinson's disease.

Intolerance and allergies

Section reviewed by gastroenterologist Arpi Gasparyan Article author photo Arpi Gasparyan

As previously mentioned, milk contains more lactose than cheese, which makes it harder to digest for lactose-intolerant people, causing bloating, flatulence, diarrhea, and abdominal cramps.

Individuals with a milk allergy may have hives, wheezing, itching, vomiting, or mainly digestive symptoms, such as diarrhea, cramps, and bloody stools.

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: April 08, 2023
Medically reviewed by Astghik Grigoryan

Infographic

Milk vs Cheese infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
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
Contains more CarbsCarbs +61.5%
Contains more WaterWater +142.9%
Contains more ProteinProtein +578.6%
Contains more FatsFats +3334%
Contains more OtherOther +394.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
1
67% 29% 4%
Saturated Fat: Sat. Fat 0.633 g
Monounsaturated Fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
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
Contains less Sat. FatSaturated Fat -96.6%
Contains more Mono. FatMonounsaturated Fat +3237.9%
Contains more Poly. FatPolyunsaturated fat +3960%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more LactoseLactose +4233.3%
Contains more GlucoseGlucose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Milk Cheese Opinion
Calories 42kcal 404kcal Cheese
Protein 3.37g 22.87g Cheese
Fats 0.97g 33.31g Cheese
Net carbs 4.99g 3.09g Milk
Carbs 4.99g 3.09g Milk
Cholesterol 5mg 99mg Milk
Vitamin D 48IU 24IU Milk
Magnesium 11mg 27mg Cheese
Calcium 125mg 710mg Cheese
Potassium 150mg 76mg Milk
Iron 0.03mg 0.14mg Cheese
Sugar 5.2g 0.48g Cheese
Copper 0.01mg 0.03mg Cheese
Zinc 0.42mg 3.64mg Cheese
Phosphorus 95mg 455mg Cheese
Sodium 44mg 653mg Milk
Vitamin A 196IU 1242IU Cheese
Vitamin A 58µg 330µg Cheese
Vitamin E 0.01mg 0.71mg Cheese
Vitamin D 1.2µg 0.6µg Milk
Manganese 0.003mg 0.027mg Cheese
Selenium 3.3µg 28.5µg Cheese
Vitamin B1 0.02mg 0.029mg Cheese
Vitamin B2 0.185mg 0.428mg Cheese
Vitamin B3 0.093mg 0.059mg Milk
Vitamin B5 0.361mg 0.41mg Cheese
Vitamin B6 0.037mg 0.066mg Cheese
Vitamin B12 0.47µg 1.1µg Cheese
Vitamin K 0.1µg 2.4µg Cheese
Folate 5µg 27µg Cheese
Trans Fat 0.917g Milk
Choline 17.7mg 16.5mg Milk
Saturated Fat 0.633g 18.867g Milk
Monounsaturated Fat 0.277g 9.246g Cheese
Polyunsaturated fat 0.035g 1.421g Cheese
Tryptophan 0.043mg 0.547mg Cheese
Threonine 0.143mg 1.044mg Cheese
Isoleucine 0.174mg 1.206mg Cheese
Leucine 0.319mg 1.939mg Cheese
Lysine 0.282mg 1.025mg Cheese
Methionine 0.088mg 0.547mg Cheese
Phenylalanine 0.174mg 1.074mg Cheese
Valine 0.22mg 1.404mg Cheese
Histidine 0.101mg 0.547mg Cheese
Omega-3 - EPA 0g 0.01g Cheese
Omega-3 - DHA 0g 0.001g Cheese
Omega-3 - ALA 0.004g Milk
Omega-3 - DPA 0g 0.017g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese
Omega-6 - Linoleic acid 0.027g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
15%
Milk
33%
Cheese
Minerals Daily Need Coverage Score
14%
Milk
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 609mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 18.234g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $1.4)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 4.72g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 31)
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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. 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.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.