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Wheat vs. Cheddar Cheese — In-Depth Nutrition Comparison

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A recap on differences between Wheat and Cheddar Cheese

  • Wheat is higher in Manganese, Selenium, Copper, Iron, and Vitamin B3, yet Cheddar Cheese is higher in Calcium, Vitamin B12, and Vitamin A RAE.
  • Wheat covers your daily Manganese needs 130% more than Cheddar Cheese.
  • Wheat contains 114 times more Vitamin B3 than Cheddar Cheese. While Wheat contains 6.738mg of Vitamin B3, Cheddar 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 Cheddar 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.
Contains more Iron +2414.3%
Contains more Magnesium +433.3%
Contains more Phosphorus +11.6%
Contains more Potassium +467.1%
Contains less Sodium -99.7%
Contains more Zinc +14.3%
Contains more Copper +1743.3%
Contains more Manganese +11055.6%
Contains more Selenium +213.7%
Contains more Calcium +1988.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains more Iron +2414.3%
Contains more Magnesium +433.3%
Contains more Phosphorus +11.6%
Contains more Potassium +467.1%
Contains less Sodium -99.7%
Contains more Zinc +14.3%
Contains more Copper +1743.3%
Contains more Manganese +11055.6%
Contains more Selenium +213.7%
Contains more Calcium +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.
:
Contains more Vitamin B1 +1344.8%
Contains more Vitamin B3 +11320.3%
Contains more Vitamin B5 +128%
Contains more Vitamin B6 +534.8%
Contains more Folate +59.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +253.7%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Contains more Vitamin B1 +1344.8%
Contains more Vitamin B3 +11320.3%
Contains more Vitamin B5 +128%
Contains more Vitamin B6 +534.8%
Contains more Folate +59.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +253.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +2201.9%
Contains more Protein +67.2%
Contains more Fats +1248.6%
Contains more Water +238.4%
Contains more Other +108.4%
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
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 Carbs +2201.9%
Contains more Protein +67.2%
Contains more Fats +1248.6%
Contains more Water +238.4%
Contains more Other +108.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -97.6%
Contains more Monounsaturated Fat +2587.8%
Contains more Polyunsaturated fat +45.3%
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -97.6%
Contains more Monounsaturated Fat +2587.8%
Contains more Polyunsaturated 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 Cheddar Cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Cheddar Cheese Opinion
Net carbs 71.13g 3.09g Wheat
Protein 13.68g 22.87g Cheddar Cheese
Fats 2.47g 33.31g Cheddar Cheese
Carbs 71.13g 3.09g Wheat
Calories 339kcal 404kcal Cheddar Cheese
Sugar 0.48g Wheat
Calcium 34mg 710mg Cheddar Cheese
Iron 3.52mg 0.14mg Wheat
Magnesium 144mg 27mg Wheat
Phosphorus 508mg 455mg Wheat
Potassium 431mg 76mg Wheat
Sodium 2mg 653mg Wheat
Zinc 4.16mg 3.64mg Wheat
Copper 0.553mg 0.03mg Wheat
Manganese 3.012mg 0.027mg Wheat
Selenium 89.4µg 28.5µg Wheat
Vitamin A 0IU 1242IU Cheddar Cheese
Vitamin A RAE 0µg 330µg Cheddar Cheese
Vitamin E 0.71mg Cheddar Cheese
Vitamin D 0IU 24IU Cheddar Cheese
Vitamin D 0µg 0.6µg Cheddar Cheese
Vitamin B1 0.419mg 0.029mg Wheat
Vitamin B2 0.121mg 0.428mg Cheddar Cheese
Vitamin B3 6.738mg 0.059mg Wheat
Vitamin B5 0.935mg 0.41mg Wheat
Vitamin B6 0.419mg 0.066mg Wheat
Folate 43µg 27µg Wheat
Vitamin B12 0µg 1.1µg Cheddar Cheese
Vitamin K 2.4µg Cheddar Cheese
Tryptophan 0.176mg 0.547mg Cheddar Cheese
Threonine 0.366mg 1.044mg Cheddar Cheese
Isoleucine 0.533mg 1.206mg Cheddar Cheese
Leucine 0.934mg 1.939mg Cheddar Cheese
Lysine 0.303mg 1.025mg Cheddar Cheese
Methionine 0.221mg 0.547mg Cheddar Cheese
Phenylalanine 0.681mg 1.074mg Cheddar Cheese
Valine 0.594mg 1.404mg Cheddar Cheese
Histidine 0.322mg 0.547mg Cheddar Cheese
Cholesterol 0mg 99mg Wheat
Trans Fat 0.917g Wheat
Saturated Fat 0.454g 18.867g Wheat
Omega-3 - DHA 0.001g Cheddar Cheese
Omega-3 - EPA 0.01g Cheddar Cheese
Omega-3 - DPA 0.017g Cheddar Cheese
Monounsaturated Fat 0.344g 9.246g Cheddar Cheese
Polyunsaturated fat 0.978g 1.421g Cheddar Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Cheddar Cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
37%
Wheat
35%
Cheddar Cheese
Minerals Daily Need Coverage Score
168%
Wheat
79%
Cheddar Cheese

Comparison summary

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 Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 99mg)
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?
Cheddar Cheese
Cheddar 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. Cheddar 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.