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Flour vs. American cheese — In-Depth Nutrition Comparison

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The main differences between flour and American cheese

  • Flour has more vitamin B1, iron, folate, and vitamin B3; however, American cheese has more calcium, phosphorus, and vitamin B12.
  • Daily need coverage for calcium for American cheese is 103% higher.
  • American cheese has 78 times less vitamin B3 than flour. Flour has 5.904mg of vitamin B3, while American cheese has 0.076mg.
  • Flour is lower in saturated fat.
  • Flour has a higher glycemic index than American cheese.

Food types used in this article are Wheat flour, white, all-purpose, enriched, bleached and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Flour 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.
Flour
Flour
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 IronIron +636.5%
Contains more CopperCopper +213%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +1563.4%
Contains more SeleniumSelenium +67.8%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +6866.7%
Contains more PotassiumPotassium +23.4%
Contains more ZincZinc +255.7%
Contains more PhosphorusPhosphorus +493.5%

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.
Flour
Flour
4
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin B1Vitamin B1 +5133.3%
Contains more Vitamin B2Vitamin B2 +111.1%
Contains more Vitamin B3Vitamin B3 +7668.4%
Contains more FolateFolate +2187.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1233.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +22.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +766.7%
Contains more CholineCholine +248.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.403mg

All nutrients comparison - raw data values

Nutrient Flour American cheese DV% diff.
Calcium 15mg 1045mg 103%
Saturated fat 0.155g 18.057g 81%
Phosphorus 108mg 641mg 76%
Sodium 2mg 1671mg 73%
Vitamin B1 0.785mg 0.015mg 64%
Vitamin B12 0µg 1.5µg 63%
Iron 4.64mg 0.63mg 50%
Fats 0.98g 31.79g 47%
Folate 183µg 8µg 44%
Vitamin B3 5.904mg 0.076mg 36%
Cholesterol 0mg 100mg 33%
Vitamin A 0µg 250µg 28%
Manganese 0.682mg 0.041mg 28%
Selenium 33.9µg 20.2µg 25%
Carbs 76.31g 3.7g 24%
Monounsaturated fat 0.087g 8.236g 20%
Vitamin B2 0.494mg 0.234mg 20%
Zinc 0.7mg 2.49mg 16%
Protein 10.33g 18.13g 16%
Copper 0.144mg 0.046mg 11%
Fiber 2.7g 0g 11%
Polyunsaturated fat 0.413g 1.286g 6%
Vitamin E 0.06mg 0.8mg 5%
Choline 10.4mg 36.2mg 5%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Vitamin K 0.3µg 2.6µg 2%
Vitamin B5 0.438mg 0.403mg 1%
Potassium 107mg 132mg 1%
Magnesium 22mg 26mg 1%
Vitamin B6 0.044mg 0.054mg 1%
Calories 364kcal 371kcal 0%
Net carbs 73.61g 3.7g N/A
Sugar 0.27g 2.26g N/A
Trans fat 1.144g N/A
Tryptophan 0.127mg 0.232mg 0%
Threonine 0.281mg 0.772mg 0%
Isoleucine 0.357mg 0.938mg 0%
Leucine 0.71mg 1.716mg 0%
Lysine 0.228mg 1.516mg 0%
Methionine 0.183mg 0.475mg 0%
Phenylalanine 0.52mg 0.939mg 0%
Valine 0.415mg 1.187mg 0%
Histidine 0.23mg 0.546mg 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0g 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
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +1962.4%
Contains more ProteinProtein +75.5%
Contains more FatsFats +3143.9%
Contains more WaterWater +232.3%
Contains more OtherOther +1371.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -99.1%
Contains more Mono. FatMonounsaturated fat +9366.7%
Contains more Poly. FatPolyunsaturated fat +211.4%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.