Whole Wheat Bread vs. Cheddar Cheese
Nutrition comparison of Whole Wheat 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
whole wheat bread
versus
cheddar cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and cheddar cheese:
- Both whole wheat bread and cheddar cheese are high in calcium, calories and protein.
- Cheddar cheese has 12.3 times less sugar than whole wheat bread.
- Cheddar cheese has more beta-carotene than whole wheat bread, however, whole wheat bread contains more lutein + zeaxanthin than cheddar cheese.
- Cheddar cheese is an excellent source of Vitamin A.
- For omega-3 fatty acids, cheddar cheese has more dpa than whole wheat bread.
- Whole wheat bread has more thiamin, niacin, Vitamin B6 and folate, however, cheddar cheese contains more riboflavin and Vitamin B12.
- Whole wheat bread is a great source of iron and potassium.
- Whole wheat bread is an excellent source of dietary fiber.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Cheddar Cheese (Cheese, cheddar) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and cheddar cheese are high in calories. Cheddar cheese has 52% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, whole wheat bread is much heavier in carbs, much lighter in fat and similar to cheddar cheese for protein. Whole wheat bread has a macronutrient ratio of 20:65:14 and for cheddar cheese, 23:4:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Cheddar Cheese | |
|---|---|---|
| Protein | 20% | 23% |
| Carbohydrates | 65% | 4% |
| Fat | 14% | 74% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and cheddar cheese has 92% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than cheddar cheese - whole wheat bread has 7.4g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Cheddar cheese has 12.3 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Both whole wheat bread and cheddar cheese are high in protein. Cheddar cheese has 71% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and whole wheat bread has 95% less saturated fat than cheddar cheese - whole wheat bread has 0.87g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Whole wheat bread has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and cheddar cheese contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and cheddar cheese does not contain significant amounts.
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has more Vitamin A than whole wheat bread - cheddar cheese has 337ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin D
Cheddar cheese has more Vitamin D than whole wheat bread - cheddar cheese has 24iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and cheddar cheese contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Whole wheat bread and cheddar cheese contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, niacin, Vitamin B6 and folate, however, cheddar cheese contains more riboflavin and Vitamin B12. Both whole wheat bread and cheddar cheese contain significant amounts of pantothenic acid.
| Whole Wheat Bread | Cheddar Cheese | |
|---|---|---|
| Thiamin | 0.279 MG | 0.029 MG |
| Riboflavin | 0.131 MG | 0.428 MG |
| Niacin | 4.042 MG | 0.059 MG |
| Pantothenic acid | 0.336 MG | 0.41 MG |
| Vitamin B6 | 0.263 MG | 0.066 MG |
| Folate | 75 UG | 27 UG |
| Vitamin B12 | ~ | 1.1 UG |
Minerals
calcium
Both whole wheat bread and cheddar cheese are high in calcium. Cheddar cheese has 589% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 16 times more iron than cheddar cheese - whole wheat bread has 2.5mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 203% more potassium than cheddar cheese - whole wheat bread has 230mg 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 whole wheat bread per 100 grams, however, whole wheat bread contains more lutein + zeaxanthin than cheddar cheese per 100 grams.
| Whole Wheat Bread | Cheddar Cheese | |
|---|---|---|
| beta-carotene | 1 UG | 85 UG |
| lutein + zeaxanthin | 94 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more DPA than whole wheat bread per 100 grams. Both whole wheat bread and cheddar cheese contain significant amounts of alpha linoleic acid (ALA).
| Whole Wheat Bread | Cheddar Cheese | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.114 G |
| DHA | ~ | 0.001 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.017 G |
| Total | 0.205 G | 0.142 G |
omega 6s
Comparing omega-6 fatty acids, both whole wheat bread and cheddar cheese contain significant amounts of linoleic acid.
| Whole Wheat Bread | Cheddar Cheese | |
|---|---|---|
| other omega 6 | ~ | 0.036 G |
| linoleic acid | 1.667 G | 1.171 G |
| Total | 1.667 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Cheddar Cheese (Cheese, cheddar) .
Whole Wheat Bread 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 whole wheat bread or cheddar cheese contain more calories in 100 grams?Both whole wheat bread and cheddar cheese are high in calories. Cheddar cheese has 50% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and cheddar cheese has 403 calories.
Does whole wheat bread or cheddar cheese have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and cheddar cheese has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and cheddar cheese has 3.4g of carbohydrates.
Does whole wheat bread or cheddar cheese contain more calcium?
Both whole wheat bread and cheddar cheese are high in calcium. Cheddar cheese has 590% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.