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

Whey vs. Cheese — In-Depth Nutrition Comparison

Compare

Summary of differences between whey and cheese

  • Whey has less calcium, phosphorus, selenium, vitamin B12, zinc, vitamin A, and vitamin B2 than cheese.
  • Cheese covers your daily need for saturated fat, 93% more than whey.
  • Whey has less sodium.
  • The glycemic index of whey is higher.

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 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 0.33% 0% 1% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75%
Cheese
Cheese
8
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +24.1%
Contains more Vitamin B3Vitamin B3 +25.4%
Contains more Vitamin AVitamin A +10900%
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

All nutrients comparison - raw data values

Nutrient Whey Cheese DV% diff.
Saturated fat 0.23g 18.867g 85%
Calcium 47mg 710mg 66%
Phosphorus 46mg 455mg 58%
Fats 0.36g 33.31g 51%
Selenium 1.9µg 28.5µg 48%
Protein 0.85g 22.87g 44%
Vitamin A 3µg 330µg 36%
Vitamin B12 0.28µg 1.1µg 34%
Cholesterol 2mg 99mg 32%
Zinc 0.13mg 3.64mg 32%
Sodium 54mg 653mg 26%
Monounsaturated fat 0.1g 9.246g 23%
Vitamin B2 0.158mg 0.428mg 21%
Calories 27kcal 404kcal 19%
Polyunsaturated fat 0.011g 1.421g 9%
Folate 1µg 27µg 7%
Magnesium 8mg 27mg 5%
Vitamin E 0mg 0.71mg 5%
Vitamin D* 24 IU 3%
Vitamin D 0.6µg 3%
Potassium 161mg 76mg 3%
Copper 0.004mg 0.03mg 3%
Vitamin B6 0.031mg 0.066mg 3%
Vitamin K 0µg 2.4µg 2%
Carbs 5.14g 3.09g 1%
Iron 0.06mg 0.14mg 1%
Manganese 0.001mg 0.027mg 1%
Vitamin B1 0.036mg 0.029mg 1%
Vitamin B5 0.383mg 0.41mg 1%
Protein per 100 calories 3.1g 5.7g N/A
Calories per 10 g protein 318kcal 177kcal N/A
Weight per 100 calories 370g 25g N/A
Unsaturated / Saturated Fat ratio 0.48 0.57 N/A
Vitamin C 0.1mg 0mg 0%
Net carbs 5.14g 3.09g N/A
Sugar 5.14g 0.48g N/A
Vitamin B3 0.074mg 0.059mg 0%
Trans fat 0.917g N/A
Choline 16mg 16.5mg 0%
Tryptophan 0.013mg 0.547mg 0%
Threonine 0.054mg 1.044mg 0%
Isoleucine 0.047mg 1.206mg 0%
Leucine 0.078mg 1.939mg 0%
Lysine 0.068mg 1.025mg 0%
Methionine 0.016mg 0.547mg 0%
Phenylalanine 0.027mg 1.074mg 0%
Valine 0.046mg 1.404mg 0%
Histidine 0.016mg 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
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%

People also compare

Whey
Whey vs Buttermilk
Buttermilk
Whey
Whey vs Milkshake
Milkshake
Whey
Whey vs Chocolate milk
Chocolate milk
Cheese
Cheese vs Mozzarella
Mozzarella
Cheese
Cheese vs Butter
Butter
Cheese
Cheese vs Milk
Milk

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.