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Whey vs. Colby cheese — In-Depth Nutrition Comparison

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A recap on differences between whey and colby cheese

  • Whey has less calcium, phosphorus, zinc, vitamin B12, selenium, vitamin A, and vitamin B2.
  • Colby cheese covers your daily saturated fat needs 100% more than whey.
  • Whey has less sodium.

Food varieties used in this article are Whey, sweet, fluid and Cheese, colby.

Infographic

Whey vs Colby 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 206% 11% 29% 14% 84% 196% 79% 1.6% 79%
Contains more PotassiumPotassium +26.8%
Contains less SodiumSodium -91.1%
Contains more MagnesiumMagnesium +225%
Contains more CalciumCalcium +1357.4%
Contains more IronIron +1166.7%
Contains more CopperCopper +950%
Contains more ZincZinc +2261.5%
Contains more PhosphorusPhosphorus +893.5%
Contains more ManganeseManganese +1100%
Contains more SeleniumSelenium +663.2%

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.
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% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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% 88% 5.6% 9% 3.8% 87% 1.7% 13% 18% 104% 6.8% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +140%
Contains more Vitamin B5Vitamin B5 +82.4%
Contains more Vitamin AVitamin A +8700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +137.3%
Contains more Vitamin B3Vitamin B3 +25.7%
Contains more Vitamin B6Vitamin B6 +154.8%
Contains more Vitamin B12Vitamin B12 +196.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1700%
~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient Whey Colby cheese DV% diff.
Saturated fat 0.23g 20.218g 91%
Calcium 47mg 685mg 64%
Phosphorus 46mg 457mg 59%
Fats 0.36g 32.11g 49%
Protein 0.85g 23.76g 46%
Cholesterol 2mg 95mg 31%
Vitamin A 3µg 264µg 29%
Zinc 0.13mg 3.07mg 27%
Sodium 54mg 604mg 24%
Selenium 1.9µg 14.5µg 23%
Monounsaturated fat 0.1g 9.28g 23%
Vitamin B12 0.28µg 0.83µg 23%
Calories 27kcal 394kcal 18%
Vitamin B2 0.158mg 0.375mg 17%
Iron 0.06mg 0.76mg 9%
Polyunsaturated fat 0.011g 0.953g 6%
Copper 0.004mg 0.042mg 4%
Magnesium 8mg 26mg 4%
Folate 1µg 18µg 4%
Vitamin B6 0.031mg 0.079mg 4%
Vitamin D 0.6µg 3%
Vitamin D 24IU 3%
Vitamin B5 0.383mg 0.21mg 3%
Vitamin K 0µg 2.7µg 2%
Vitamin B1 0.036mg 0.015mg 2%
Vitamin E 0mg 0.28mg 2%
Potassium 161mg 127mg 1%
Carbs 5.14g 2.57g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 5.14g 2.57g N/A
Sugar 5.14g 0.52g N/A
Manganese 0.001mg 0.012mg 0%
Vitamin B3 0.074mg 0.093mg 0%
Choline 16mg 15.4mg 0%
Tryptophan 0.013mg 0.305mg 0%
Threonine 0.054mg 0.845mg 0%
Isoleucine 0.047mg 1.475mg 0%
Leucine 0.078mg 2.275mg 0%
Lysine 0.068mg 1.978mg 0%
Methionine 0.016mg 0.622mg 0%
Phenylalanine 0.027mg 1.251mg 0%
Valine 0.046mg 1.586mg 0%
Histidine 0.016mg 0.834mg 0%

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
24% 32% 3% 38% 3%
Protein: 23.76 g
Fats: 32.11 g
Carbs: 2.57 g
Water: 38.2 g
Other: 3.36 g
Contains more CarbsCarbs +100%
Contains more WaterWater +143.8%
Contains more ProteinProtein +2695.3%
Contains more FatsFats +8819.4%
Contains more OtherOther +534%

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
66% 30% 3%
Saturated fat: Sat. Fat 20.218 g
Monounsaturated fat: Mono. Fat 9.28 g
Polyunsaturated fat: Poly. Fat 0.953 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +9180%
Contains more Poly. FatPolyunsaturated fat +8563.6%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/nutrients
  2. Colby cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173416/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.