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.

A couple foods are fairly similar to cheddar cheese nutritionally, particularly fried tofu. In addition, soy flour and peanut flour are moderately alike.

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

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: Fried Tofu, Soy Flour, Peanut Flour, Peanuts, Peanut Butter, Oats, Walnut, Pistachio, Whole Wheat Flour, Pecan, Wheat Flour, Pumpkin Seeds, Pasta, Chickpeas, Chia Seeds
plants and vegetables: Spirulina, Dijon Mustard, Black Pepper, Sprouted Peas, Cumin
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. Fried tofu, soy flour, peanut flour, peanuts and peanut butter are all high in riboflavin, Vitamin B12, protein, Vitamin A and or calcium.

Fried Tofu

image of fried tofu

Similarity: > 95%

Fried tofu is also high in protein and calcium. Moreover, fried tofu contains more dietary fiber, iron, potassium, thiamin and folate than cheddar cheese.

For 100 grams of cheddar cheese and fried tofu:


Cheddar Cheese
(3/4 cup)
Fried Tofu
(3.5 ounces)
0.43
riboflavin (MG)
0.05
1.1
Vitamin B12 (UG)
0
23
protein (G)
19
337
Vitamin A (UG)
1
710
calcium (MG)
372
View More
0.948 | 0.948 | 4.39 Complete Comparison:
Fried Tofu vs. Cheddar Cheese


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


Peanuts

image of peanuts

Similarity: 89%

Peanuts are also high in protein, saturated fat and calcium. Moreover, peanuts contains more dietary fiber, Vitamin E, iron and potassium than cheddar cheese.

For 100 grams of cheddar cheese and peanuts:


Cheddar Cheese
(3/4 cup)
Peanuts
(5/8 cup)
0.43
riboflavin (MG)
0.2
1.1
Vitamin B12 (UG)
0
23
protein (G)
24
337
Vitamin A (UG)
0
710
calcium (MG)
58
View More
0.893 | 0.893 | 7.45 Complete Comparison:
Peanuts 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 | 7.28 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


Whole Wheat Flour

image of whole wheat flour

Similarity: 86%

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

For 100 grams of cheddar cheese and whole wheat flour:


Cheddar Cheese
(3/4 cup)
Whole Wheat Flour
(3/4 cup)
0.43
riboflavin (MG)
0.19
1.1
Vitamin B12 (UG)
0
23
protein (G)
9.6
337
Vitamin A (UG)
0
710
calcium (MG)
33
View More
0.864 | 0.864 | 5.36 Complete Comparison:
Whole Wheat Flour 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 | 6.12 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 | 5.81 Complete Comparison:
Pasta vs. Cheddar Cheese


Chickpeas

image of chickpeas

Similarity: 84%

Chickpeas are also high in protein and calcium. Moreover, chickpeas contains more dietary fiber, Vitamin C, iron and potassium than cheddar cheese.

For 100 grams of cheddar cheese and chickpeas:


Cheddar Cheese
(3/4 cup)
Chickpeas
(5/8 cup)
0.43
riboflavin (MG)
0.06
1.1
Vitamin B12 (UG)
0
23
protein (G)
8.9
337
Vitamin A (UG)
1
710
calcium (MG)
49
View More
0.842 | 0.842 | 3.16 Complete Comparison:
Chickpeas 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


plants and vegetables

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

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
(14 tbsps)
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 | 7.22 Complete Comparison:
Black Pepper vs. Cheddar Cheese


Sprouted Peas

image of sprouted peas

Similarity: 84%

Sprouted peas are also high in protein and contains some of the same nutrients. Moreover, sprouted peas contains more Vitamin C, iron, potassium, thiamin and niacin than cheddar cheese.

For 100 grams of cheddar cheese and sprouted peas:


Cheddar Cheese
(3/4 cup)
Sprouted Peas
(7/8 cup)
0.43
riboflavin (MG)
0.16
1.1
Vitamin B12 (UG)
0
23
protein (G)
8.8
337
Vitamin A (UG)
0
710
calcium (MG)
36
View More
0.84 | 0.84 | 2.96 Complete Comparison:
Sprouted Peas 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



Other Nutritional Substitutes

Food item missing