Vegan Food with Nutrition Similar to Cheddar Cheese


image of cheddar cheese

Similar to Cheddar Cheese

A common and very nutrient dense dairy product, cheddar cheese is an excellent source of protein, Vitamin A and calcium. It is also a good source of riboflavin and Vitamin B12. One cup of cheddar cheese contains about 532 calories.

Soy flour and peanut flour are similar to cheddar cheese nutritionally.

The closest vegan nutritional substitutes to cheddar cheese include soy flour, peanut flour and peanut butter.

We compared the key nutrients in cheddar cheese (riboflavin, Vitamin B12, protein, Vitamin A and calcium) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
nuts, grains and legumes: Soy Flour, Peanut Flour, Peanut Butter, Oats, Walnut, Pistachio, Pecan, Wheat Flour, Pumpkin Seeds, Pasta, Chia Seeds, Cashews, Wheat Germ, Sesame Seeds
plants and vegetables: Spirulina, Dijon Mustard, Black Pepper, Cumin, Cardamom, Cornmeal
The details of the top vegan 20 foods most nutritionally similar to cheddar cheese are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to cheddar cheese. Soy flour, peanut flour, peanut butter, oats and walnut are all high in riboflavin, Vitamin B12, protein, Vitamin A and or calcium.

Soy Flour

image of soy flour

Similarity: > 90%

More nutritionally dense than cheddar cheese, soy flour is also high in protein and calcium. Moreover, soy flour contains more dietary fiber, iron, potassium and thiamin than cheddar cheese.

For 100 grams of cheddar cheese and soy flour:


Cheddar Cheese
(3/4 cup)
Soy Flour
(1.25 cup)
0.43
riboflavin (MG)
0.28
1.1
Vitamin B12 (UG)
0
23
protein (G)
50
337
Vitamin A (UG)
2
710
calcium (MG)
285
View More
0.907 | 0.907 | 11.51 Complete Comparison:
Soy Flour vs. Cheddar Cheese


Peanut Flour

image of peanut flour

Similarity: > 90%

Peanut flour is also high in protein, calcium and riboflavin. Moreover, peanut flour contains more dietary fiber, iron, potassium and thiamin than cheddar cheese.

For 100 grams of cheddar cheese and peanut flour:


Cheddar Cheese
(3/4 cup)
Peanut Flour
(1.75 cup)
0.43
riboflavin (MG)
0.48
1.1
Vitamin B12 (UG)
0
23
protein (G)
52
337
Vitamin A (UG)
0
710
calcium (MG)
140
View More
0.904 | 0.904 | 10.16 Complete Comparison:
Peanut Flour vs. Cheddar Cheese


Peanut Butter

image of peanut butter

Similarity: 89%

Peanut butter is also high in protein, saturated fat and calcium. Moreover, peanut butter contains more dietary fiber, Vitamin E, iron and potassium than cheddar cheese.

For 100 grams of cheddar cheese and peanut butter:


Cheddar Cheese
(3/4 cup)
Peanut Butter
(6 tbsps)
0.43
riboflavin (MG)
0.11
1.1
Vitamin B12 (UG)
0
23
protein (G)
24
337
Vitamin A (UG)
0
710
calcium (MG)
45
View More
0.889 | 0.889 | 8.28 Complete Comparison:
Peanut Butter vs. Cheddar Cheese


Oats

image of oats

Similarity: 88%

Oats are also high in protein and calcium. Moreover, oats contains more dietary fiber, iron, potassium, thiamin and niacin than cheddar cheese.

For 100 grams of cheddar cheese and oats:


Cheddar Cheese
(3/4 cup)
Oats
(5/8 cup)
0.43
riboflavin (MG)
0.14
1.1
Vitamin B12 (UG)
0
23
protein (G)
17
337
Vitamin A (UG)
0
710
calcium (MG)
54
View More
0.882 | 0.882 | 6.04 Complete Comparison:
Oats vs. Cheddar Cheese


Walnut

image of walnut

Similarity: 87%

Walnut is also high in protein, saturated fat and calcium. Moreover, walnut contains more dietary fiber, Vitamin C, iron, potassium and thiamin than cheddar cheese.

For 100 grams of cheddar cheese and walnut:


Cheddar Cheese
(3/4 cup)
Walnut
(7/8 cup)
0.43
riboflavin (MG)
0.15
1.1
Vitamin B12 (UG)
0
23
protein (G)
15
337
Vitamin A (UG)
1
710
calcium (MG)
98
View More
0.869 | 0.869 | 6.28 Complete Comparison:
Walnut vs. Cheddar Cheese


Pistachio

image of pistachio

Similarity: 87%

Pistachio is also high in protein, saturated fat and calcium. Moreover, pistachio contains more dietary fiber, Vitamin C, Vitamin E and iron than cheddar cheese.

For 100 grams of cheddar cheese and pistachio:


Cheddar Cheese
(3/4 cup)
Pistachio
(7/8 cup)
0.43
riboflavin (MG)
0.23
1.1
Vitamin B12 (UG)
0
23
protein (G)
21
337
Vitamin A (UG)
13
710
calcium (MG)
107
View More
0.867 | 0.867 | 7.29 Complete Comparison:
Pistachio vs. Cheddar Cheese


Pecan

image of pecan

Similarity: 86%

Pecan is also high in protein, saturated fat and calcium. Moreover, pecan contains more dietary fiber, Vitamin C, iron, potassium and thiamin than cheddar cheese.

For 100 grams of cheddar cheese and pecan:


Cheddar Cheese
(3/4 cup)
Pecan
(7/8 cup)
0.43
riboflavin (MG)
0.13
1.1
Vitamin B12 (UG)
0
23
protein (G)
9.2
337
Vitamin A (UG)
3
710
calcium (MG)
70
View More
0.863 | 0.863 | 7.12 Complete Comparison:
Pecan vs. Cheddar Cheese


Wheat Flour

image of wheat flour

Similarity: 86%

Wheat flour is also high in protein and riboflavin. Moreover, wheat flour contains more dietary fiber, iron, thiamin, niacin and folate than cheddar cheese.

For 100 grams of cheddar cheese and wheat flour:


Cheddar Cheese
(3/4 cup)
Wheat Flour
(3/4 cup)
0.43
riboflavin (MG)
0.51
1.1
Vitamin B12 (UG)
0
23
protein (G)
12
337
Vitamin A (UG)
0
710
calcium (MG)
15
View More
0.863 | 0.863 | 4.97 Complete Comparison:
Wheat Flour vs. Cheddar Cheese


Pumpkin Seeds

image of pumpkin seeds

Similarity: 85%

Pumpkin seeds are also high in protein and calcium. Also, pumpkin seeds contains more dietary fiber, iron and potassium than cheddar cheese.

For 100 grams of cheddar cheese and pumpkin seeds:


Cheddar Cheese
(3/4 cup)
Pumpkin Seeds
(1.5 cup)
0.43
riboflavin (MG)
0.05
1.1
Vitamin B12 (UG)
0
23
protein (G)
19
337
Vitamin A (UG)
3
710
calcium (MG)
55
View More
0.852 | 0.852 | 4.91 Complete Comparison:
Pumpkin Seeds vs. Cheddar Cheese


Pasta

image of pasta

Similarity: 85%

Pasta is also high in protein and riboflavin. Moreover, pasta contains more dietary fiber, iron, potassium, thiamin and niacin than cheddar cheese.

For 100 grams of cheddar cheese and pasta:


Cheddar Cheese
(3/4 cup)
Pasta
(1 cup)
0.43
riboflavin (MG)
0.4
1.1
Vitamin B12 (UG)
0
23
protein (G)
13
337
Vitamin A (UG)
0
710
calcium (MG)
21
View More
0.851 | 0.851 | 6.81 Complete Comparison:
Pasta vs. Cheddar Cheese


Chia Seeds

image of chia seeds

Similarity: 84%

Chia seeds are also high in protein and calcium. Moreover, chia seeds contains more dietary fiber, trans fat, Vitamin C, iron and potassium than cheddar cheese.

For 100 grams of cheddar cheese and chia seeds:


Cheddar Cheese
(3/4 cup)
Chia Seeds
(3.5 ounces)
0.43
riboflavin (MG)
0.17
1.1
Vitamin B12 (UG)
0
23
protein (G)
17
337
Vitamin A (UG)
0
710
calcium (MG)
631
View More
0.837 | 0.837 | 9.56 Complete Comparison:
Chia Seeds vs. Cheddar Cheese


Cashews

image of cashews

Similarity: 82%

Cashews are also high in protein and saturated fat. Moreover, cashews contains more dietary fiber, iron, potassium and thiamin than cheddar cheese.

For 100 grams of cheddar cheese and cashews:


Cheddar Cheese
(3/4 cup)
Cashews
(3.5 ounces)
0.43
riboflavin (MG)
0.06
1.1
Vitamin B12 (UG)
0
23
protein (G)
18
337
Vitamin A (UG)
0
710
calcium (MG)
37
View More
0.824 | 0.824 | 7.58 Complete Comparison:
Cashews vs. Cheddar Cheese


Wheat Germ

image of wheat germ

Similarity: 81%

More nutritionally dense than cheddar cheese, wheat germ is also high in protein and riboflavin. Moreover, wheat germ contains more dietary fiber, iron, potassium, thiamin and niacin than cheddar cheese.

For 100 grams of cheddar cheese and wheat germ:


Cheddar Cheese
(3/4 cup)
Wheat Germ
(7/8 cup)
0.43
riboflavin (MG)
0.5
1.1
Vitamin B12 (UG)
0
23
protein (G)
23
337
Vitamin A (UG)
0
710
calcium (MG)
39
View More
0.807 | 0.807 | 11.17 Complete Comparison:
Wheat Germ vs. Cheddar Cheese


Sesame Seeds

image of sesame seeds

Similarity: 80%

Sesame seeds are also high in protein, saturated fat and calcium. Moreover, sesame seeds contains more dietary fiber, iron, potassium, thiamin and niacin than cheddar cheese.

For 100 grams of cheddar cheese and sesame seeds:


Cheddar Cheese
(3/4 cup)
Sesame Seeds
(3.5 ounces)
0.43
riboflavin (MG)
0.25
1.1
Vitamin B12 (UG)
0
23
protein (G)
17
337
Vitamin A (UG)
0
710
calcium (MG)
989
View More
0.803 | 0.803 | 10.64 Complete Comparison:
Sesame Seeds vs. Cheddar Cheese


plants and vegetables

Several plants and vegetables offer similar nutrients to cheddar cheese including spirulina, dijon mustard, black pepper, cumin and cardamom.

Spirulina

image of spirulina

Similarity: 87%

Spirulina is also high in protein, calcium and riboflavin. Moreover, spirulina contains more dietary fiber, Vitamin C, Vitamin E, iron and potassium than cheddar cheese.

For 100 grams of cheddar cheese and spirulina:


Cheddar Cheese
(3/4 cup)
Spirulina
(7/8 cup)
0.43
riboflavin (MG)
3.7
1.1
Vitamin B12 (UG)
0
23
protein (G)
57
337
Vitamin A (UG)
29
710
calcium (MG)
120
View More
0.867 | 0.867 | 10.32 Complete Comparison:
Spirulina vs. Cheddar Cheese


Dijon Mustard

image of dijon mustard

Similarity: 86%

Dijon mustard is also high in protein and calcium. Moreover, dijon mustard contains more dietary fiber, Vitamin C, Vitamin E and iron than cheddar cheese.

For 100 grams of cheddar cheese and dijon mustard:


Cheddar Cheese
(3/4 cup)
Dijon Mustard
(50 tsps)
0.43
riboflavin (MG)
0.26
1.1
Vitamin B12 (UG)
0
23
protein (G)
26
337
Vitamin A (UG)
2
710
calcium (MG)
266
View More
0.861 | 0.861 | 10.48 Complete Comparison:
Dijon Mustard vs. Cheddar Cheese


Black Pepper

image of black pepper

Similarity: 86%

Black pepper is also high in protein and calcium. Moreover, black pepper contains more dietary fiber, iron, potassium, thiamin and niacin than cheddar cheese.

For 100 grams of cheddar cheese and black pepper:


Cheddar Cheese
(3/4 cup)
Black Pepper
(43 tsps)
0.43
riboflavin (MG)
0.18
1.1
Vitamin B12 (UG)
0
23
protein (G)
10
337
Vitamin A (UG)
27
710
calcium (MG)
443
View More
0.86 | 0.86 | 8.21 Complete Comparison:
Black Pepper vs. Cheddar Cheese


Cumin

image of cumin

Similarity: 84%

Cumin is also high in protein and calcium. Moreover, cumin contains more dietary fiber, Vitamin C, Vitamin E, iron and potassium than cheddar cheese.

For 100 grams of cheddar cheese and cumin:


Cheddar Cheese
(3/4 cup)
Cumin
(48 tsps)
0.43
riboflavin (MG)
0.33
1.1
Vitamin B12 (UG)
0
23
protein (G)
18
337
Vitamin A (UG)
64
710
calcium (MG)
931
View More
0.836 | 0.836 | 9.64 Complete Comparison:
Cumin vs. Cheddar Cheese


Cardamom

image of cardamom

Similarity: 82%

Cardamom is also high in protein and calcium. Moreover, cardamom contains more dietary fiber, Vitamin C, iron, potassium and thiamin than cheddar cheese.

For 100 grams of cheddar cheese and cardamom:


Cheddar Cheese
(3/4 cup)
Cardamom
(50 tsps)
0.43
riboflavin (MG)
0.18
1.1
Vitamin B12 (UG)
0
23
protein (G)
11
337
Vitamin A (UG)
0
710
calcium (MG)
383
View More
0.824 | 0.824 | 7.2 Complete Comparison:
Cardamom vs. Cheddar Cheese


Cornmeal

image of cornmeal

Similarity: 81%

Cornmeal is also high in protein and contains some of the same nutrients. Moreover, cornmeal contains more dietary fiber, iron, potassium, thiamin and niacin than cheddar cheese.

For 100 grams of cheddar cheese and cornmeal:


Cheddar Cheese
(3/4 cup)
Cornmeal
(7/8 cup)
0.43
riboflavin (MG)
0.09
1.1
Vitamin B12 (UG)
0
23
protein (G)
9.9
337
Vitamin A (UG)
0
710
calcium (MG)
6
View More
0.813 | 0.813 | 4.2 Complete Comparison:
Cornmeal vs. Cheddar Cheese



Other Nutritional Substitutes