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 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 Whole Wheat Bread source
Image of Cheddar Cheese source

Calories and Carbs

calories

Both whole wheat bread and cheddar cheese are high in calories - whole wheat bread has 265kcal of calories per 100 grams and cheddar cheese has 403kcal of calories.

dietary fiber

Whole wheat bread is a 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 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 - 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 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.

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 a 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.

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 - 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 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 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) .

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