Wheat Flour vs. Cheddar Cheese
Nutrition comparison of Wheat Flour and Cheddar Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
cheddar cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and cheddar cheese:
- Both wheat flour and cheddar cheese are high in calories and protein.
- Cheddar cheese has more beta-carotene than wheat flour, however, wheat flour contains more lutein + zeaxanthin than cheddar cheese.
- Cheddar cheese is an excellent source of Vitamin A and calcium.
- Wheat flour has more thiamin, niacin and folate, however, cheddar cheese contains more Vitamin B12.
- Wheat flour is a great source of dietary fiber.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Cheddar Cheese (Cheese, cheddar) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and cheddar cheese are high in calories. Cheddar cheese has 12% more calories than wheat flour - wheat flour has 361 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, wheat flour is lighter in protein, much heavier in carbs and much lighter in fat compared to cheddar cheese per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for cheddar cheese, 23:3:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Cheddar Cheese | |
|---|---|---|
| Protein | 14% | 23% |
| Carbohydrates | 82% | 3% |
| Fat | 4% | 74% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and cheddar cheese has 95% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Wheat flour is a great source of dietary fiber and it has more dietary fiber than cheddar cheese - wheat flour has 2.4g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Wheat flour and cheddar cheese contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Both wheat flour and cheddar cheese are high in protein. Cheddar cheese has 91% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and wheat flour has 99% less saturated fat than cheddar cheese - wheat flour has 0.24g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Wheat flour has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has more Vitamin A than wheat flour - cheddar cheese has 337ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin D
Cheddar cheese has more Vitamin D than wheat flour - cheddar cheese has 24iu of Vitamin D per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and cheddar cheese contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Wheat flour and cheddar cheese contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, niacin and folate, however, cheddar cheese contains more Vitamin B12. Both wheat flour and cheddar cheese contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Wheat Flour | Cheddar Cheese | |
|---|---|---|
| Thiamin | 0.812 MG | 0.029 MG |
| Riboflavin | 0.512 MG | 0.428 MG |
| Niacin | 7.554 MG | 0.059 MG |
| Pantothenic acid | 0.438 MG | 0.41 MG |
| Vitamin B6 | 0.037 MG | 0.066 MG |
| Folate | 183 UG | 27 UG |
| Vitamin B12 | ~ | 1.1 UG |
Minerals
calcium
Cheddar cheese is an excellent source of calcium and it has 46 times more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 30 times more iron than cheddar cheese - wheat flour has 4.4mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Wheat flour and cheddar cheese contain similar amounts of potassium - wheat flour has 100mg of potassium per 100 grams and cheddar cheese has 76mg 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, cheddar cheese has more beta-carotene than wheat flour per 100 grams, however, wheat flour contains more lutein + zeaxanthin than cheddar cheese per 100 grams.
| Wheat Flour | Cheddar Cheese | |
|---|---|---|
| beta-carotene | 1 UG | 85 UG |
| lutein + zeaxanthin | 79 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more alpha linoleic acid (ALA) and DPA than wheat flour per 100 grams.
| Wheat Flour | Cheddar Cheese | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.114 G |
| DHA | ~ | 0.001 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.017 G |
| Total | 0.043 G | 0.142 G |
omega 6s
Comparing omega-6 fatty acids, both wheat flour and cheddar cheese contain significant amounts of linoleic acid.
| Wheat Flour | Cheddar Cheese | |
|---|---|---|
| linoleic acid | 0.685 G | 1.171 G |
| other omega 6 | ~ | 0.036 G |
| Total | 0.685 G | 1.207 G |
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: Wheat Flour (Wheat flour, white, bread, enriched) and Cheddar Cheese (Cheese, cheddar) .
Wheat Flour g
()
|
Daily Values (%) |
Cheddar Cheese g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does wheat flour or cheddar cheese contain more calories in 100 grams?Both wheat flour and cheddar cheese are high in calories. Cheddar cheese has 10% more calories than wheat flour - wheat flour has 361 calories in 100g and cheddar cheese has 403 calories.
Does wheat flour or cheddar cheese have more carbohydrates?
By weight, wheat flour is high in carbohydrates and cheddar cheese has 100% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and cheddar cheese has 3.4g of carbohydrates.
Does wheat flour or cheddar cheese contain more calcium?
Cheddar cheese is a rich source of calcium and it has 46 times more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.
Does wheat flour or cheddar cheese contain more iron?
Wheat flour is an abundant source of iron and it has 30 times more iron than cheddar cheese - wheat flour has 4.4mg of iron in 100 grams and cheddar cheese has 0.14mg of iron.