Wheat Flour vs. Cheese
Nutrition comparison of 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
wheat flour
versus
cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and cheese:
- Both wheat flour and cheese are high in calories and protein.
- Cheese has more beta-carotene than wheat flour, however, wheat flour contains more lutein + zeaxanthin than cheese.
- Cheese is an excellent source of Vitamin A and calcium.
- Wheat flour has more thiamin, niacin and folate, however, cheese contains more Vitamin B12.
- Wheat flour is a great source of dietary fiber.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Cheese (Cheese, Mexican blend) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and cheese are high in calories. Cheese has a little more calories (6%) than wheat flour by weight - wheat flour has 361 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, wheat flour is lighter in protein, much heavier in carbs and much lighter in fat compared to cheese per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for cheese, 25:0:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Cheese | |
|---|---|---|
| Protein | 14% | 25% |
| Carbohydrates | 82% | ~ |
| Fat | 4% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and cheese has 100% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Wheat flour is a great source of dietary fiber and it has more dietary fiber than cheese - wheat flour has 2.4g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Wheat flour and cheese contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both wheat flour and cheese are high in protein. Cheese has 96% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and wheat flour has 98% less saturated fat than cheese - wheat flour has 0.24g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Wheat flour has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and 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 wheat flour - cheese has 174ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than wheat flour - cheese has 21iu of Vitamin D per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and cheese contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Wheat flour and cheese contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, niacin and folate, however, cheese contains more Vitamin B12. Both wheat flour and cheese contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Wheat Flour | Cheese | |
|---|---|---|
| Thiamin | 0.812 MG | 0.023 MG |
| Riboflavin | 0.512 MG | 0.318 MG |
| Niacin | 7.554 MG | 0.114 MG |
| Pantothenic acid | 0.438 MG | 0.249 MG |
| Vitamin B6 | 0.037 MG | 0.061 MG |
| Folate | 183 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 wheat flour - wheat flour has 15mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 647% more iron than cheese - wheat flour has 4.4mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Wheat flour and cheese contain similar amounts of potassium - wheat flour has 100mg 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 wheat flour per 100 grams, however, wheat flour contains more lutein + zeaxanthin than cheese per 100 grams.
| Wheat Flour | Cheese | |
|---|---|---|
| beta-carotene | 1 UG | 56 UG |
| lutein + zeaxanthin | 79 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than wheat flour per 100 grams.
| Wheat Flour | Cheese | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.332 G |
| Total | 0.043 G | 0.332 G |
omega 6s
Comparing omega-6 fatty acids, both wheat flour and cheese contain significant amounts of linoleic acid.
| Wheat Flour | Cheese | |
|---|---|---|
| linoleic acid | 0.685 G | 0.532 G |
| Total | 0.685 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.
Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Cheese (Cheese, Mexican blend) .
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 wheat flour or cheese contain more calories in 100 grams?Both wheat flour and cheese are high in calories. Cheese has a little more calories ( 10%) than wheat flour by weight - wheat flour has 361 calories in 100g and cheese has 384 calories.
Does wheat flour or cheese have more carbohydrates?
By weight, wheat flour is high in carbohydrates and cheese has 100% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does wheat flour or cheese contain more calcium?
Cheese is a rich source of calcium and it has 42 times more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and cheese has 659mg of calcium.
Does wheat flour or cheese contain more iron?
Wheat flour is an abundant source of iron and it has 650% more iron than cheese - wheat flour has 4.4mg of iron in 100 grams and cheese has 0.59mg of iron.