Whole Wheat Flour vs. Cheese

Nutrition comparison of Whole Wheat Flour and Cheese

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of whole wheat flour versus cheese (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in whole wheat flour and cheese:

  • Both whole wheat flour and cheese are high in calories and protein.
  • Cheese has more beta-carotene than whole wheat flour, however, whole wheat flour contains more lutein + zeaxanthin than cheese.
  • Cheese is an excellent source of Vitamin A and calcium.
  • Whole wheat flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more Vitamin B12.
  • Whole wheat flour is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of whole wheat flour and cheese is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Cheese (Cheese, Mexican blend) . Have a correction or suggestions? Shoot us an email.

Image of Whole Wheat Flour src
Image of Cheese src

Calories and Carbs

calories

Both whole wheat flour and cheese are high in calories. Cheese has 16% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and cheese has 384 calories.

For macronutrient ratios, whole wheat flour is lighter in protein, much heavier in carbs and much lighter in fat compared to cheese per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for cheese, 25:0:75 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Flour Cheese
Protein 11% 25%
Carbohydrates 84% ~
Fat 5% 75%
Alcohol ~ ~

carbohydrates

Whole wheat flour is high in carbohydrates and cheese has 100% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.

dietary fiber

Whole wheat flour is an excellent source of dietary fiber and it has more dietary fiber than cheese - whole wheat flour has 13.1g of dietary fiber per 100 grams and cheese does not contain significant amounts.

sugar

Cheese has less sugar than whole wheat flour - whole wheat flour has 1g of sugar per 100 grams and cheese does not contain significant amounts.

Protein

protein

Both whole wheat flour and cheese are high in protein. Cheese has 145% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and cheese has 23.5g of protein.

Fat

saturated fat

Cheese is high in saturated fat and whole wheat flour has 97% less saturated fat than cheese - whole wheat flour has 0.43g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.

cholesterol

Whole wheat flour has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and whole wheat flour does not contain significant amounts.

Vitamins

Vitamin A

Cheese is an excellent source of Vitamin A and it has more Vitamin A than whole wheat flour - cheese has 174ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.

Vitamin D

Cheese has more Vitamin D than whole wheat flour - cheese has 21iu of Vitamin D per 100 grams and whole wheat flour does not contain significant amounts.

Vitamin E

Whole wheat flour and cheese contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.

Vitamin K

Whole wheat flour and cheese contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.

The B Vitamins

Whole wheat flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more Vitamin B12. Both whole wheat flour and cheese contain significant amounts of riboflavin.

Whole Wheat Flour Cheese
Thiamin 0.297 MG 0.023 MG
Riboflavin 0.188 MG 0.318 MG
Niacin 5.347 MG 0.114 MG
Pantothenic acid 1.011 MG 0.249 MG
Vitamin B6 0.191 MG 0.061 MG
Folate 28 UG 13 UG
Vitamin B12 ~ 1.23 UG

Minerals

calcium

Cheese is an excellent source of calcium and it has 18 times more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and cheese has 659mg of calcium.

iron

Whole wheat flour is an excellent source of iron and it has 529% more iron than cheese - whole wheat flour has 3.7mg of iron per 100 grams and cheese has 0.59mg of iron.

potassium

Whole wheat flour is an excellent source of potassium and it has 364% more potassium than cheese - whole wheat flour has 394mg of potassium per 100 grams and cheese has 85mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, cheese has more beta-carotene than whole wheat flour per 100 grams, however, whole wheat flour contains more lutein + zeaxanthin than cheese per 100 grams.

Whole Wheat Flour Cheese
beta-carotene 5 UG 56 UG
lutein + zeaxanthin 220 UG ~


Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Cheese (Cheese, Mexican blend) .

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FAQ

Does whole wheat flour or cheese contain more calories in 100 grams?
Both whole wheat flour and cheese are high in calories. Cheese has 20% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and cheese has 384 calories.

Does whole wheat flour or cheese have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and cheese has 100% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and cheese has 0.13g of carbohydrates.

Does whole wheat flour or cheese contain more calcium?
Cheese is a rich source of calcium and it has 18 times more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and cheese has 659mg of calcium.

Does whole wheat flour or cheese contain more iron?
Whole wheat flour is an abundant source of iron and it has 530% more iron than cheese - whole wheat flour has 3.7mg of iron in 100 grams and cheese has 0.59mg of iron.

Does whole wheat flour or cheese contain more potassium?
Whole wheat flour is a rich source of potassium and it has 360% more potassium than cheese - whole wheat flour has 394mg of potassium in 100 grams and cheese has 85mg of potassium.