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Flour vs. Cheese — In-Depth Nutrition Comparison

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Significant differences between flour and cheese

  • Flour has more vitamin B1, iron, folate, vitamin B3, and manganese; however, cheese is richer in calcium, phosphorus, and vitamin B12.
  • Cheese covers your daily saturated fat needs 94% more than flour.
  • Cheese has 100 times less vitamin B3 than flour. Flour has 5.904mg of vitamin B3, while cheese has 0.059mg.
  • Flour contains less saturated fat.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of cheese is 0.

Specific food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Cheese, cheddar.

Infographic

Flour 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.
Flour
Flour
6
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%
Cheese
Cheese
4
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 +40.8%
Contains more IronIron +3214.3%
Contains more CopperCopper +380%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +2425.9%
Contains more SeleniumSelenium +18.9%
Contains more MagnesiumMagnesium +22.7%
Contains more CalciumCalcium +4633.3%
Contains more ZincZinc +420%
Contains more PhosphorusPhosphorus +321.3%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Cheese
Cheese
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Contains more Vitamin B1Vitamin B1 +2606.9%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +9906.8%
Contains more FolateFolate +577.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1083.3%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +700%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.41mg

All nutrients comparison - raw data values

Nutrient Flour Cheese DV% diff.
Saturated fat 0.155g 18.867g 85%
Calcium 15mg 710mg 70%
Vitamin B1 0.785mg 0.029mg 63%
Iron 4.64mg 0.14mg 56%
Fats 0.98g 33.31g 50%
Phosphorus 108mg 455mg 50%
Vitamin B12 0µg 1.1µg 46%
Folate 183µg 27µg 39%
Vitamin A 0µg 330µg 37%
Vitamin B3 5.904mg 0.059mg 37%
Cholesterol 0mg 99mg 33%
Sodium 2mg 653mg 28%
Manganese 0.682mg 0.027mg 28%
Zinc 0.7mg 3.64mg 27%
Protein 10.33g 22.87g 25%
Carbs 76.31g 3.09g 24%
Monounsaturated fat 0.087g 9.246g 23%
Copper 0.144mg 0.03mg 13%
Fiber 2.7g 0g 11%
Selenium 33.9µg 28.5µg 10%
Polyunsaturated fat 0.413g 1.421g 7%
Vitamin B2 0.494mg 0.428mg 5%
Vitamin E 0.06mg 0.71mg 4%
Vitamin D* 0 IU 24 IU 3%
Vitamin D 0µg 0.6µg 3%
Calories 364kcal 404kcal 2%
Vitamin B6 0.044mg 0.066mg 2%
Vitamin K 0.3µg 2.4µg 2%
Magnesium 22mg 27mg 1%
Potassium 107mg 76mg 1%
Vitamin B5 0.438mg 0.41mg 1%
Choline 10.4mg 16.5mg 1%
Protein per 100 calories 2.8g 5.7g N/A
Calories per 10 g protein 352kcal 177kcal N/A
Weight per 100 calories 27g 25g N/A
Unsaturated / Saturated Fat ratio 3.2 0.57 N/A
Net carbs 73.61g 3.09g N/A
Sugar 0.27g 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.127mg 0.547mg 0%
Threonine 0.281mg 1.044mg 0%
Isoleucine 0.357mg 1.206mg 0%
Leucine 0.71mg 1.939mg 0%
Lysine 0.228mg 1.025mg 0%
Methionine 0.183mg 0.547mg 0%
Phenylalanine 0.52mg 1.074mg 0%
Valine 0.415mg 1.404mg 0%
Histidine 0.23mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
Cheese
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 +2369.6%
Contains more ProteinProtein +121.4%
Contains more FatsFats +3299%
Contains more WaterWater +210.6%
Contains more OtherOther +706.5%

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
Cheese
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 -99.2%
Contains more Mono. FatMonounsaturated fat +10527.6%
Contains more Poly. FatPolyunsaturated fat +244.1%

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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. 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.