Whole Wheat Flour vs. Cheese
Nutrition comparison of Whole Wheat Flour and 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
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 cheese:
- Both whole wheat flour and cheese are high in calories and protein.
- Cheese has more beta-carotene than whole wheat flour, however, whole wheat flour contains more lutein + zeaxanthin than cheese.
- Cheese is an excellent source of Vitamin A and calcium.
- Whole wheat flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more Vitamin B12.
- Whole wheat flour is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Cheese (Cheese, Mexican blend) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and cheese are high in calories. Cheese has 16% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, whole wheat flour is lighter in protein, much heavier in carbs and much lighter in fat compared to cheese per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for cheese, 25:0:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Cheese | |
|---|---|---|
| Protein | 11% | 25% |
| Carbohydrates | 84% | ~ |
| Fat | 5% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and cheese has 100% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has more dietary fiber than cheese - whole wheat flour has 13.1g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than whole wheat flour - whole wheat flour has 1g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both whole wheat flour and cheese are high in protein. Cheese has 145% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and whole wheat flour has 97% less saturated fat than cheese - whole wheat flour has 0.43g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Whole wheat flour has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and whole wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than whole wheat flour - cheese has 174ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than whole wheat flour - cheese has 21iu of Vitamin D per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and cheese contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Whole wheat flour and cheese contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more Vitamin B12. Both whole wheat flour and cheese contain significant amounts of riboflavin.
| Whole Wheat Flour | Cheese | |
|---|---|---|
| Thiamin | 0.297 MG | 0.023 MG |
| Riboflavin | 0.188 MG | 0.318 MG |
| Niacin | 5.347 MG | 0.114 MG |
| Pantothenic acid | 1.011 MG | 0.249 MG |
| Vitamin B6 | 0.191 MG | 0.061 MG |
| Folate | 28 UG | 13 UG |
| Vitamin B12 | ~ | 1.23 UG |
Minerals
calcium
Cheese is an excellent source of calcium and it has 18 times more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 529% more iron than cheese - whole wheat flour has 3.7mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Whole wheat flour is an excellent source of potassium and it has 364% more potassium than cheese - whole wheat flour has 394mg 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 has more beta-carotene than whole wheat flour per 100 grams, however, whole wheat flour contains more lutein + zeaxanthin than cheese per 100 grams.
| Whole Wheat Flour | Cheese | |
|---|---|---|
| beta-carotene | 5 UG | 56 UG |
| lutein + zeaxanthin | 220 UG | ~ |
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 Flour (Wheat flour, whole-grain, soft wheat) and Cheese (Cheese, Mexican blend) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Cheese g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does whole wheat flour or cheese contain more calories in 100 grams?Both whole wheat flour and cheese are high in calories. Cheese has 20% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and cheese has 384 calories.
Does whole wheat flour or cheese have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and cheese has 100% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does whole wheat flour or cheese contain more calcium?
Cheese is a rich source of calcium and it has 18 times more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and cheese has 659mg of calcium.
Does whole wheat flour or cheese contain more iron?
Whole wheat flour is an abundant source of iron and it has 530% more iron than cheese - whole wheat flour has 3.7mg of iron in 100 grams and cheese has 0.59mg of iron.
Does whole wheat flour or cheese contain more potassium?
Whole wheat flour is a rich source of potassium and it has 360% more potassium than cheese - whole wheat flour has 394mg of potassium in 100 grams and cheese has 85mg of potassium.