Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wheat
  5. Compare
  6. Wheat vs. Cheese

Wheat vs. Cheese — In-Depth Nutrition Comparison

Compare

A recap on the differences between wheat and cheese

  • Wheat is higher in manganese, selenium, copper, iron, vitamin B3, and vitamin B1, yet cheese is higher in calcium and vitamin B12.
  • Wheat covers your daily manganese needs 130% more than cheese.
  • Wheat contains 114 times more vitamin B3 than cheese. While wheat contains 6.738mg of vitamin B3, cheese contains only 0.059mg.
  • The amount of saturated fat in wheat is lower.
  • The glycemic index of cheese is lower.

Food varieties used in this article are Wheat, durum and Cheese, cheddar.

Infographic

Wheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Cheese
Cheese
1
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 MagnesiumMagnesium +433.3%
Contains more PotassiumPotassium +467.1%
Contains more IronIron +2414.3%
Contains more CopperCopper +1743.3%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +11.6%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +11055.6%
Contains more SeleniumSelenium +213.7%
Contains more CalciumCalcium +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.
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% 0% 105% 28% 126% 56% 97% 0% 0% 32%
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 +1344.8%
Contains more Vitamin B3Vitamin B3 +11320.3%
Contains more Vitamin B5Vitamin B5 +128%
Contains more Vitamin B6Vitamin B6 +534.8%
Contains more FolateFolate +59.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +253.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wheat Cheese DV% diff.
Manganese 3.012mg 0.027mg 130%
Selenium 89.4µg 28.5µg 111%
Saturated fat 0.454g 18.867g 84%
Calcium 34mg 710mg 68%
Copper 0.553mg 0.03mg 58%
Fats 2.47g 33.31g 47%
Vitamin B12 0µg 1.1µg 46%
Iron 3.52mg 0.14mg 42%
Vitamin B3 6.738mg 0.059mg 42%
Vitamin A 0µg 330µg 37%
Cholesterol 0mg 99mg 33%
Vitamin B1 0.419mg 0.029mg 33%
Magnesium 144mg 27mg 28%
Sodium 2mg 653mg 28%
Vitamin B6 0.419mg 0.066mg 27%
Vitamin B2 0.121mg 0.428mg 24%
Carbs 71.13g 3.09g 23%
Monounsaturated fat 0.344g 9.246g 22%
Protein 13.68g 22.87g 18%
Vitamin B5 0.935mg 0.41mg 11%
Potassium 431mg 76mg 10%
Phosphorus 508mg 455mg 8%
Zinc 4.16mg 3.64mg 5%
Vitamin E 0.71mg 5%
Folate 43µg 27µg 4%
Calories 339kcal 404kcal 3%
Vitamin D* 0 IU 24 IU 3%
Vitamin D 0µg 0.6µg 3%
Choline 16.5mg 3%
Polyunsaturated fat 0.978g 1.421g 3%
Vitamin K 2.4µg 2%
Protein per 100 calories 4g 5.7g N/A
Calories per 10 g protein 248kcal 177kcal N/A
Weight per 100 calories 29g 25g N/A
Unsaturated / Saturated Fat ratio 2.9 0.57 N/A
Net carbs 71.13g 3.09g N/A
Sugar 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.176mg 0.547mg 0%
Threonine 0.366mg 1.044mg 0%
Isoleucine 0.533mg 1.206mg 0%
Leucine 0.934mg 1.939mg 0%
Lysine 0.303mg 1.025mg 0%
Methionine 0.221mg 0.547mg 0%
Phenylalanine 0.681mg 1.074mg 0%
Valine 0.594mg 1.404mg 0%
Histidine 0.322mg 0.547mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +2201.9%
Contains more ProteinProtein +67.2%
Contains more FatsFats +1248.6%
Contains more WaterWater +238.4%
Contains more OtherOther +108.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -97.6%
Contains more Mono. FatMonounsaturated fat +2587.8%
Contains more Poly. FatPolyunsaturated fat +45.3%

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. 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.