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Wheat vs. Cheese — In-Depth Nutrition Comparison

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A recap on differences between Wheat and Cheese

  • Wheat is higher in Manganese, Selenium, Copper, Iron, and Vitamin B3, yet Cheese is higher in Calcium, Vitamin B12, and Vitamin A.
  • Wheat covers your daily Manganese needs 130% more than Cheese.
  • Wheat contains 114 times more Vitamin B3 than Cheese. While Wheat contains 6.738mg of Vitamin B3, Cheese contains only 0.059mg.
  • The amount of Saturated Fat in Wheat is lower.

Food varieties used in this article are Wheat, durum and Cheese, cheddar.

Infographic

Wheat  vs 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%
Cheese
1
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 MagnesiumMagnesium +433.3%
Contains more PotassiumPotassium +467.1%
Contains more IronIron +2414.3%
Contains more CopperCopper +1743.3%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +11.6%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +11055.6%
Contains more SeleniumSelenium +213.7%
Contains more CalciumCalcium +1988.2%

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%
Cheese
7
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 B1Vitamin B1 +1344.8%
Contains more Vitamin B3Vitamin B3 +11320.3%
Contains more Vitamin B5Vitamin B5 +128%
Contains more Vitamin B6Vitamin B6 +534.8%
Contains more FolateFolate +59.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +253.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

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
Cheese
4
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 +2201.9%
Contains more ProteinProtein +67.2%
Contains more FatsFats +1248.6%
Contains more WaterWater +238.4%
Contains more OtherOther +108.4%

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
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 -97.6%
Contains more Mono. FatMonounsaturated Fat +2587.8%
Contains more Poly. FatPolyunsaturated fat +45.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Cheese Opinion
Calories 339kcal 404kcal Cheese
Protein 13.68g 22.87g Cheese
Fats 2.47g 33.31g Cheese
Net carbs 71.13g 3.09g Wheat
Carbs 71.13g 3.09g Wheat
Cholesterol 0mg 99mg Wheat
Vitamin D 0IU 24IU Cheese
Magnesium 144mg 27mg Wheat
Calcium 34mg 710mg Cheese
Potassium 431mg 76mg Wheat
Iron 3.52mg 0.14mg Wheat
Sugar 0.48g Wheat
Copper 0.553mg 0.03mg Wheat
Zinc 4.16mg 3.64mg Wheat
Phosphorus 508mg 455mg Wheat
Sodium 2mg 653mg Wheat
Vitamin A 0IU 1242IU Cheese
Vitamin A 0µg 330µg Cheese
Vitamin E 0.71mg Cheese
Vitamin D 0µg 0.6µg Cheese
Manganese 3.012mg 0.027mg Wheat
Selenium 89.4µg 28.5µg Wheat
Vitamin B1 0.419mg 0.029mg Wheat
Vitamin B2 0.121mg 0.428mg Cheese
Vitamin B3 6.738mg 0.059mg Wheat
Vitamin B5 0.935mg 0.41mg Wheat
Vitamin B6 0.419mg 0.066mg Wheat
Vitamin B12 0µg 1.1µg Cheese
Vitamin K 2.4µg Cheese
Folate 43µg 27µg Wheat
Trans Fat 0.917g Wheat
Choline 16.5mg Cheese
Saturated Fat 0.454g 18.867g Wheat
Monounsaturated Fat 0.344g 9.246g Cheese
Polyunsaturated fat 0.978g 1.421g Cheese
Tryptophan 0.176mg 0.547mg Cheese
Threonine 0.366mg 1.044mg Cheese
Isoleucine 0.533mg 1.206mg Cheese
Leucine 0.934mg 1.939mg Cheese
Lysine 0.303mg 1.025mg Cheese
Methionine 0.221mg 0.547mg Cheese
Phenylalanine 0.681mg 1.074mg Cheese
Valine 0.594mg 1.404mg Cheese
Histidine 0.322mg 0.547mg Cheese
Omega-3 - EPA 0.01g Cheese
Omega-3 - DHA 0.001g Cheese
Omega-3 - DPA 0.017g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

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

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
34%
Wheat
33%
Cheese
Minerals Daily Need Coverage Score
168%
Wheat
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 99mg)
Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 651mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 18.413g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.