Whole Wheat Flour vs. Cheddar Cheese

Nutrition comparison of Whole 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 whole 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 whole wheat flour and cheddar cheese:

  • Both whole wheat flour and cheddar cheese are high in calories and protein.
  • Cheddar cheese has more beta-carotene than whole wheat flour, however, whole wheat flour contains more lutein + zeaxanthin than cheddar cheese.
  • Cheddar cheese is an excellent source of Vitamin A and calcium.
  • Whole wheat flour has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cheddar cheese contains more riboflavin and Vitamin B12.
  • Whole wheat flour is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of whole wheat flour and cheddar 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 Cheddar Cheese (Cheese, cheddar) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Flour src
Image of Cheddar Cheese src

Calories and Carbs

calories

Both whole wheat flour and cheddar cheese are high in calories. Cheddar cheese has 21% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and cheddar cheese has 403 calories.

For macronutrient ratios, whole wheat flour is lighter in protein, much heavier in carbs and much lighter in fat compared to cheddar cheese per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for cheddar cheese, 23:3:74 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Flour Cheddar Cheese
Protein 11% 23%
Carbohydrates 84% 3%
Fat 5% 74%
Alcohol ~ ~

carbohydrates

Whole wheat flour is high in carbohydrates and cheddar cheese has 95% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.

dietary fiber

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

sugar

Whole wheat flour and cheddar cheese contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.

Protein

protein

Both whole wheat flour and cheddar cheese are high in protein. Cheddar cheese has 138% more protein than whole wheat flour - whole wheat flour has 9.6g 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 flour has 98% less saturated fat than cheddar cheese - whole wheat flour has 0.43g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.

cholesterol

Whole wheat flour has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and whole 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 whole wheat flour - cheddar cheese has 337ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.

Vitamin D

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

Vitamin E

Whole wheat flour and cheddar cheese contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.

Vitamin K

Whole wheat flour and cheddar cheese contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.

The B Vitamins

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

Whole Wheat Flour Cheddar Cheese
Thiamin 0.297 MG 0.029 MG
Riboflavin 0.188 MG 0.428 MG
Niacin 5.347 MG 0.059 MG
Pantothenic acid 1.011 MG 0.41 MG
Vitamin B6 0.191 MG 0.066 MG
Folate 28 UG 27 UG
Vitamin B12 ~ 1.1 UG

Minerals

calcium

Cheddar cheese is an excellent source of calcium and it has 20 times more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.

iron

Whole wheat flour is an excellent source of iron and it has 25 times more iron than cheddar cheese - whole wheat flour has 3.7mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.

potassium

Whole wheat flour is an excellent source of potassium and it has 418% more potassium than cheddar cheese - whole wheat flour has 394mg 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 flour per 100 grams, however, whole wheat flour contains more lutein + zeaxanthin than cheddar cheese per 100 grams.

Whole Wheat Flour Cheddar Cheese
beta-carotene 5 UG 85 UG
lutein + zeaxanthin 220 UG ~



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 Whole Wheat Flour or Cheddar Cheese .

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

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FAQ

Does whole wheat flour or cheddar cheese contain more calories in 100 grams?
Both whole wheat flour and cheddar cheese are high in calories. Cheddar cheese has 20% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and cheddar cheese has 403 calories.

Does whole wheat flour or cheddar cheese have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and cheddar cheese has 100% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and cheddar cheese has 3.4g of carbohydrates.

Does whole wheat flour or cheddar cheese contain more calcium?
Cheddar cheese is a rich source of calcium and it has 20 times more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.

Does whole wheat flour or cheddar cheese contain more iron?
Whole wheat flour is an abundant source of iron and it has 25 times more iron than cheddar cheese - whole wheat flour has 3.7mg of iron in 100 grams and cheddar cheese has 0.14mg of iron.

Does whole wheat flour or cheddar cheese contain more potassium?
Whole wheat flour is a rich source of potassium and it has 420% more potassium than cheddar cheese - whole wheat flour has 394mg of potassium in 100 grams and cheddar cheese has 76mg of potassium.