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  6. Whey vs. Cheese

Whey vs. Cheese — In-Depth Nutrition Comparison

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Summary of differences between Whey and Cheese

  • Whey has less Calcium, Phosphorus, Selenium, Vitamin A, Vitamin B12, Zinc, and Vitamin B2 than Cheese.
  • Cheese covers your daily need of Saturated Fat 93% more than Whey.
  • Whey has less Sodium.

These are the specific foods used in this comparison Whey, sweet, fluid and Cheese, cheddar.

Infographic

Whey 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.
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Cheese
Cheese
8
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 +111.8%
Contains less SodiumSodium -91.7%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +1410.6%
Contains more IronIron +133.3%
Contains more CopperCopper +650%
Contains more ZincZinc +2700%
Contains more PhosphorusPhosphorus +889.1%
Contains more ManganeseManganese +2600%
Contains more SeleniumSelenium +1400%

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.
Whey
Whey
3
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 0.33% 0.72% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Cheese
Cheese
8
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +24.1%
Contains more Vitamin B3Vitamin B3 +25.4%
Contains more Vitamin AVitamin A +10250%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +170.9%
Contains more Vitamin B6Vitamin B6 +112.9%
Contains more Vitamin B12Vitamin B12 +292.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2600%
~equal in Vitamin B5 ~0.41mg
~equal in Choline ~16.5mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Cheese
Cheese
3
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 +66.3%
Contains more WaterWater +151.5%
Contains more ProteinProtein +2590.6%
Contains more FatsFats +9152.8%
Contains more OtherOther +600%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated Fat: Sat. Fat 0.23 g
Monounsaturated Fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 -98.8%
Contains more Mono. FatMonounsaturated Fat +9146%
Contains more Poly. FatPolyunsaturated fat +12818.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whey Cheese Opinion
Calories 27kcal 404kcal Cheese
Protein 0.85g 22.87g Cheese
Fats 0.36g 33.31g Cheese
Vitamin C 0.1mg 0mg Whey
Net carbs 5.14g 3.09g Whey
Carbs 5.14g 3.09g Whey
Cholesterol 2mg 99mg Whey
Vitamin D 24IU Cheese
Magnesium 8mg 27mg Cheese
Calcium 47mg 710mg Cheese
Potassium 161mg 76mg Whey
Iron 0.06mg 0.14mg Cheese
Sugar 5.14g 0.48g Cheese
Copper 0.004mg 0.03mg Cheese
Zinc 0.13mg 3.64mg Cheese
Phosphorus 46mg 455mg Cheese
Sodium 54mg 653mg Whey
Vitamin A 12IU 1242IU Cheese
Vitamin A 3µg 330µg Cheese
Vitamin E 0mg 0.71mg Cheese
Vitamin D 0.6µg Cheese
Manganese 0.001mg 0.027mg Cheese
Selenium 1.9µg 28.5µg Cheese
Vitamin B1 0.036mg 0.029mg Whey
Vitamin B2 0.158mg 0.428mg Cheese
Vitamin B3 0.074mg 0.059mg Whey
Vitamin B5 0.383mg 0.41mg Cheese
Vitamin B6 0.031mg 0.066mg Cheese
Vitamin B12 0.28µg 1.1µg Cheese
Vitamin K 0µg 2.4µg Cheese
Folate 1µg 27µg Cheese
Trans Fat 0.917g Whey
Choline 16mg 16.5mg Cheese
Saturated Fat 0.23g 18.867g Whey
Monounsaturated Fat 0.1g 9.246g Cheese
Polyunsaturated fat 0.011g 1.421g Cheese
Tryptophan 0.013mg 0.547mg Cheese
Threonine 0.054mg 1.044mg Cheese
Isoleucine 0.047mg 1.206mg Cheese
Leucine 0.078mg 1.939mg Cheese
Lysine 0.068mg 1.025mg Cheese
Methionine 0.016mg 0.547mg Cheese
Phenylalanine 0.027mg 1.074mg Cheese
Valine 0.046mg 1.404mg Cheese
Histidine 0.016mg 0.547mg Cheese
Omega-3 - EPA 0g 0.01g Cheese
Omega-3 - DHA 0g 0.001g Cheese
Omega-3 - DPA 0g 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
Whey Cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
9%
Whey
33%
Cheese
Minerals Daily Need Coverage Score
8%
Whey
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 599mg)
Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 18.637g)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 4.66g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 43)
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $1.6)
Which food is richer in minerals?
Cheese
Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.