Cheese vs. Whole Milk

Nutrition comparison of Cheese and Whole Milk


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cheese versus whole milk (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cheese and whole milk:

  • Both whole milk and cheese are high in calcium.
  • Cheese has more folate and Vitamin B12.
  • Cheese is an excellent source of Vitamin A and protein.
  • Whole milk has 8.5 times less cholesterol than cheese.
Detailed nutritional comparison of cheese and whole milk 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: Cheese (Cheese, Mexican blend) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.


Image of Cheese src
Image of Whole Milk src

Calories and Carbs

calories

Cheese is high in calories and whole milk has 84% less calories than cheese - whole milk has 61 calories per 100 grams and cheese has 384 calories.

For macronutrient ratios, cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to whole milk per calorie. Cheese has a macronutrient ratio of 25:0:75 and for whole milk, 21:31:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cheese Whole Milk
Protein 25% 21%
Carbohydrates ~ 31%
Fat 75% 48%
Alcohol ~ ~

carbohydrates

Both whole milk and cheese are low in carbohydrates - whole milk has 4.8g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.

sugar

Cheese has less sugar than whole milk - whole milk has 5.1g of sugar per 100 grams and cheese does not contain significant amounts.

Protein

protein

Cheese is an excellent source of protein and it has 647% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and cheese has 23.5g of protein.

Fat

saturated fat

Cheese is high in saturated fat and whole milk has 88% less saturated fat than cheese - whole milk has 1.9g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.

cholesterol

Whole milk has 8.5 times less cholesterol than cheese - whole milk has 10mg of cholesterol per 100 grams and cheese has 95mg of cholesterol.

Vitamins

Vitamin A

Cheese is an excellent source of Vitamin A and it has 278% more Vitamin A than whole milk - whole milk has 46ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.

Vitamin D

Whole milk has 143% more Vitamin D than cheese - whole milk has 51iu of Vitamin D per 100 grams and cheese has 21iu of Vitamin D.

Vitamin E

Whole milk and cheese contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.

Vitamin K

Whole milk and cheese contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.

The B Vitamins

Cheese has more folate and Vitamin B12. Both cheese and whole milk contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.

Cheese Whole Milk
Thiamin 0.023 MG 0.046 MG
Riboflavin 0.318 MG 0.169 MG
Niacin 0.114 MG 0.089 MG
Pantothenic acid 0.249 MG 0.373 MG
Vitamin B6 0.061 MG 0.036 MG
Folate 13 UG 5 UG
Vitamin B12 1.23 UG 0.45 UG

Minerals

calcium

Both whole milk and cheese are high in calcium. Cheese has 483% more calcium than whole milk - whole milk has 113mg of calcium per 100 grams and cheese has 659mg of calcium.

iron

Cheese has 18 times more iron than whole milk - whole milk has 0.03mg of iron per 100 grams and cheese has 0.59mg of iron.

potassium

Whole milk has 55% more potassium than cheese - whole milk has 132mg of potassium per 100 grams and cheese has 85mg 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,

Cheese Whole Milk
beta-carotene 56 UG 7 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than whole milk per 100 grams.

Cheese Whole Milk
alpha linoleic acid 0.332 G 0.075 G
Total 0.332 G 0.075 G

omega 6s

Comparing omega-6 fatty acids, cheese has more linoleic acid than whole milk per 100 grams.

Cheese Whole Milk
linoleic acid 0.532 G 0.12 G
Total 0.532 G 0.12 G



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 Cheese or Whole Milk .

Note: The specific food items compared are: Cheese (Cheese, Mexican blend) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .

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FAQ

Does whole milk or cheese contain more calories in 100 grams?
Cheese is high in calories and whole milk has 80% less calories than cheese - whole milk has 61 calories in 100g and cheese has 384 calories.

Does whole milk or cheese have more carbohydrates?
By weight, both whole milk and cheese are low in carbohydrates - whole milk has 4.8g of carbs for 100g and cheese has 0.13g of carbohydrates.

Does whole milk or cheese contain more calcium?
Both whole milk and cheese are high in calcium. Cheese has 480% more calcium than whole milk - whole milk has 113mg of calcium in 100 grams and cheese has 659mg of calcium.