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Wheat vs. American cheese — In-Depth Nutrition Comparison

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How are wheat and American cheese different?

  • Wheat is higher in manganese, selenium, copper, vitamin B3, iron, and vitamin B1; however, American cheese is richer in calcium and vitamin B12.
  • Daily need coverage for manganese for wheat is 129% higher.
  • Wheat contains 89 times more vitamin B3 than American cheese. While wheat contains 6.738mg of vitamin B3, American cheese contains only 0.076mg.
  • Wheat has less saturated fat.
  • American cheese has a lower glycemic index (27) than wheat (50).

Wheat, durum and Cheese, pasteurized process, American, without added vitamin D are the varieties used in this article.

Infographic

Wheat vs American cheese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +453.8%
Contains more PotassiumPotassium +226.5%
Contains more IronIron +458.7%
Contains more CopperCopper +1102.2%
Contains more ZincZinc +67.1%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +7246.3%
Contains more SeleniumSelenium +342.6%
Contains more CalciumCalcium +2973.5%
Contains more PhosphorusPhosphorus +26.2%

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.
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% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin B1Vitamin B1 +2693.3%
Contains more Vitamin B3Vitamin B3 +8765.8%
Contains more Vitamin B5Vitamin B5 +132%
Contains more Vitamin B6Vitamin B6 +675.9%
Contains more FolateFolate +437.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +93.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wheat American cheese DV% diff.
Manganese 3.012mg 0.041mg 129%
Selenium 89.4µg 20.2µg 126%
Calcium 34mg 1045mg 101%
Saturated fat 0.454g 18.057g 80%
Sodium 2mg 1671mg 73%
Vitamin B12 0µg 1.5µg 63%
Copper 0.553mg 0.046mg 56%
Fats 2.47g 31.79g 45%
Vitamin B3 6.738mg 0.076mg 42%
Iron 3.52mg 0.63mg 36%
Vitamin B1 0.419mg 0.015mg 34%
Cholesterol 0mg 100mg 33%
Vitamin B6 0.419mg 0.054mg 28%
Magnesium 144mg 26mg 28%
Vitamin A 0µg 250µg 28%
Carbs 71.13g 3.7g 22%
Monounsaturated fat 0.344g 8.236g 20%
Phosphorus 508mg 641mg 19%
Zinc 4.16mg 2.49mg 15%
Vitamin B5 0.935mg 0.403mg 11%
Vitamin B2 0.121mg 0.234mg 9%
Potassium 431mg 132mg 9%
Protein 13.68g 18.13g 9%
Folate 43µg 8µg 9%
Choline 36.2mg 7%
Vitamin E 0.8mg 5%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Polyunsaturated fat 0.978g 1.286g 2%
Calories 339kcal 371kcal 2%
Vitamin K 2.6µg 2%
Net carbs 71.13g 3.7g N/A
Sugar 2.26g N/A
Trans fat 1.144g N/A
Tryptophan 0.176mg 0.232mg 0%
Threonine 0.366mg 0.772mg 0%
Isoleucine 0.533mg 0.938mg 0%
Leucine 0.934mg 1.716mg 0%
Lysine 0.303mg 1.516mg 0%
Methionine 0.221mg 0.475mg 0%
Phenylalanine 0.681mg 0.939mg 0%
Valine 0.594mg 1.187mg 0%
Histidine 0.322mg 0.546mg 0%
Omega-3 - EPA 0.012g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more CarbsCarbs +1822.4%
Contains more ProteinProtein +32.5%
Contains more FatsFats +1187%
Contains more WaterWater +262.1%
Contains more OtherOther +280.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +2294.2%
Contains more Poly. FatPolyunsaturated fat +31.5%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.