White Bread vs. Cheddar Cheese

Nutrition comparison of White Bread and Cheddar Cheese


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

We compared the nutritional contents of white bread versus cheddar cheese (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of White Bread source
Image of Cheddar Cheese source

Calories and Carbs

calories

Both white bread and cheddar cheese are high in calories - white bread has 238kcal of calories per 100 grams and cheddar cheese has 403kcal of calories.

dietary fiber

White bread is a excellent source of dietary fiber and it has more dietary fiber than cheddar cheese - white bread has 9.2g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.

sugar

Cheddar cheese has less sugar than white bread - white bread has 5g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.

Protein

protein

Both white bread and cheddar cheese are high in protein - white bread has 10.7g of protein per 100 grams and cheddar cheese has 22.9g of protein.

Fat

saturated fat

Cheddar cheese is high in saturated fat and white bread has less saturated fat than cheddar cheese - white bread has 0.63g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.

trans fat

White bread and cheddar cheese contain similar amounts of trans fat - white bread has 0.03g of trans fat per 100 grams and cheddar cheese does not contain significant amounts.

Vitamins

Vitamin A

Cheddar cheese is a excellent source of Vitamin A and it has more Vitamin A than white bread - cheddar cheese has 337ug of Vitamin A per 100 grams and white bread does not contain significant amounts.

Vitamin D

Cheddar cheese has more Vitamin D than white bread - cheddar cheese has 24iu of Vitamin D per 100 grams and white bread does not contain significant amounts.

Vitamin E

White bread and cheddar cheese contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.

The B Vitamins

White bread has more thiamin, niacin and folate, however, cheddar cheese contains more vitamin b12. Both white bread and cheddar cheese contain significant amounts of riboflavin, pantothenic acid and vitamin b6.

White Bread Cheddar Cheese
Thiamin 0.51 MG 0.029 MG
Riboflavin 0.255 MG 0.428 MG
Niacin 4.455 MG 0.059 MG
Pantothenic acid 0.455 MG 0.41 MG
Vitamin B6 0.08 MG 0.066 MG
Folate 127 UG 27 UG
Vitamin B12 ~ 1.1 UG

Minerals

calcium

Both white bread and cheddar cheese are high in calcium - white bread has 684mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.

iron

White bread is a excellent source of iron and it has more iron than cheddar cheese - white bread has 4.9mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.

potassium

White bread has more potassium than cheddar cheese - white bread has 127mg 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 white bread per 100 grams, however, white bread contains more lutein + zeaxanthin than cheddar cheese per 100 grams.

White Bread Cheddar Cheese
beta-carotene 2 UG 85 UG
lutein + zeaxanthin 25 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cheddar cheese has more DPA than white bread per 100 grams. Both white bread and cheddar cheese contain significant amounts of alpha linoleic acid (ALA).

White Bread Cheddar Cheese
alpha linoleic acid 0.083 G 0.114 G
EPA 0.003 G 0.01 G
DHA ~ 0.001 G
DPA ~ 0.017 G
Total 0.086 G 0.142 G

omega 6s

Comparing omega-6 fatty acids, both white bread and cheddar cheese contain significant amounts of linoleic acid.

White Bread Cheddar Cheese
other omega 6 ~ 0.036 G
linoleic acid 0.879 G 1.171 G
Total 0.879 G 1.207 G

Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either White Bread or Cheddar Cheese .

Note: The specific food items compared are: White Bread (Bread, white wheat) and Cheddar Cheese (Cheese, cheddar) .

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