Flour vs. Cheese
Nutrition comparison of Flour and Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and cheese:
- Both flour and cheese are high in calories and protein.
- Cheese is an excellent source of Vitamin A and calcium.
- Flour has more thiamin, niacin and folate, however, cheese contains more riboflavin and Vitamin B12.
- Flour is a great source of dietary fiber.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Cheese (Cheese, Mexican blend) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flour and cheese are high in calories. Flour is very similar to flour for calories - flour has 364 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, flour is lighter in protein, much heavier in carbs and much lighter in fat compared to cheese per calorie. Flour has a macronutrient ratio of 12:86:2 and for cheese, 25:0:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Cheese | |
|---|---|---|
| Protein | 12% | 25% |
| Carbohydrates | 86% | ~ |
| Fat | 2% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and cheese has 100% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Flour is a great source of dietary fiber and it has more dietary fiber than cheese - flour has 2.7g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Flour and cheese contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both flour and cheese are high in protein. Cheese has 128% more protein than flour - flour has 10.3g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and flour has 99% less saturated fat than cheese - flour has 0.16g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Flour has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and flour does not contain significant amounts.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than flour - cheese has 174ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than flour - cheese has 21iu of Vitamin D per 100 grams and flour does not contain significant amounts.
Vitamin E
Flour and cheese contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Flour and cheese contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Flour has more thiamin, niacin and folate, however, cheese contains more riboflavin and Vitamin B12. Both flour and cheese contain significant amounts of pantothenic acid and Vitamin B6.
| Flour | Cheese | |
|---|---|---|
| Thiamin | 0.12 MG | 0.023 MG |
| Riboflavin | 0.04 MG | 0.318 MG |
| Niacin | 1.25 MG | 0.114 MG |
| Pantothenic acid | 0.438 MG | 0.249 MG |
| Vitamin B6 | 0.044 MG | 0.061 MG |
| Folate | 26 UG | 13 UG |
| Vitamin B12 | ~ | 1.23 UG |
Minerals
calcium
Cheese is an excellent source of calcium and it has 42 times more calcium than flour - flour has 15mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Flour has 98% more iron than cheese - flour has 1.2mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Flour and cheese contain similar amounts of potassium - flour has 107mg of potassium per 100 grams and cheese has 85mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than flour per 100 grams.
| Flour | Cheese | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.332 G |
| Total | 0.022 G | 0.332 G |
omega 6s
Comparing omega-6 fatty acids, both flour and cheese contain significant amounts of linoleic acid.
| Flour | Cheese | |
|---|---|---|
| linoleic acid | 0.391 G | 0.532 G |
| Total | 0.391 G | 0.532 G |
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.
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 flour or cheese contain more calories in 100 grams?Both flour and cheese are high in calories. Flour is quite similar to flour for calories - flour has 364 calories in 100g and cheese has 384 calories.
Does flour or cheese have more carbohydrates?
By weight, flour is high in carbohydrates and cheese has 100% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does flour or cheese contain more calcium?
Cheese is a rich source of calcium and it has 42 times more calcium than flour - flour has 15mg of calcium in 100 grams and cheese has 659mg of calcium.