White Bread vs. Cheddar Cheese
Nutrition comparison of White Bread and Cheddar Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
cheddar cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and cheddar cheese:
- Both white bread and cheddar cheese are high in calcium, calories and protein.
- Cheddar cheese has 9.4 times less sugar than white bread.
- Cheddar cheese has more beta-carotene than white bread, however, white bread contains more lutein + zeaxanthin than cheddar cheese.
- Cheddar cheese is an excellent source of Vitamin A.
- For omega-3 fatty acids, cheddar cheese has more dpa than white bread.
- White bread has more thiamin, niacin and folate, however, cheddar cheese contains more Vitamin B12.
- White bread is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Cheddar Cheese (Cheese, cheddar) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and cheddar cheese are high in calories. Cheddar cheese has 69% more calories than white bread - white bread has 238 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, white bread is lighter in protein, much heavier in carbs and much lighter in fat compared to cheddar cheese per calorie. White bread has a macronutrient ratio of 18:74:8 and for cheddar cheese, 23:3:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Cheddar Cheese | |
|---|---|---|
| Protein | 18% | 23% |
| Carbohydrates | 74% | 3% |
| Fat | 8% | 74% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and cheddar cheese has 92% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has more dietary fiber than cheddar cheese - white bread has 9.2g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Cheddar cheese has 9.4 times less sugar than white bread - white bread has 5g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Both white bread and cheddar cheese are high in protein. Cheddar cheese has 115% more protein than white bread - white bread has 10.7g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and white bread has 97% less saturated fat than cheddar cheese - white bread has 0.63g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
trans fat
Both white bread and cheddar cheese are low in trans fat - white bread has 0.03g of trans fat per 100 grams and cheddar cheese does not contain significant amounts.
cholesterol
White bread has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and white bread does not contain significant amounts.
Vitamins
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has more Vitamin A than white bread - cheddar cheese has 337ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin D
Cheddar cheese has more Vitamin D than white bread - cheddar cheese has 24iu of Vitamin D per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and cheddar cheese contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
White bread and cheddar cheese contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.
The B Vitamins
White bread has more thiamin, niacin and folate, however, cheddar cheese contains more Vitamin B12. Both white bread and cheddar cheese contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| White Bread | Cheddar Cheese | |
|---|---|---|
| Thiamin | 0.51 MG | 0.029 MG |
| Riboflavin | 0.255 MG | 0.428 MG |
| Niacin | 4.455 MG | 0.059 MG |
| Pantothenic acid | 0.455 MG | 0.41 MG |
| Vitamin B6 | 0.08 MG | 0.066 MG |
| Folate | 127 UG | 27 UG |
| Vitamin B12 | ~ | 1.1 UG |
Minerals
calcium
Both white bread and cheddar cheese are high in calcium. Cheddar cheese has a little more calcium (4%) than white bread by weight - white bread has 684mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
White bread is an excellent source of iron and it has 33 times more iron than cheddar cheese - white bread has 4.9mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
White bread has 67% more potassium than cheddar cheese - white bread has 127mg of potassium per 100 grams and cheddar cheese has 76mg 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, cheddar cheese has more beta-carotene than white bread per 100 grams, however, white bread contains more lutein + zeaxanthin than cheddar cheese per 100 grams.
| White Bread | Cheddar Cheese | |
|---|---|---|
| beta-carotene | 2 UG | 85 UG |
| lutein + zeaxanthin | 25 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more DPA than white bread per 100 grams. Both white bread and cheddar cheese contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Cheddar Cheese | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.114 G |
| EPA | 0.003 G | 0.01 G |
| DHA | ~ | 0.001 G |
| DPA | ~ | 0.017 G |
| Total | 0.086 G | 0.142 G |
omega 6s
Comparing omega-6 fatty acids, both white bread and cheddar cheese contain significant amounts of linoleic acid.
| White Bread | Cheddar Cheese | |
|---|---|---|
| other omega 6 | ~ | 0.036 G |
| linoleic acid | 0.879 G | 1.171 G |
| Total | 0.879 G | 1.207 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: White Bread (Bread, white wheat) and Cheddar Cheese (Cheese, cheddar) .
White Bread g
()
|
Daily Values (%) |
Cheddar 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 white bread or cheddar cheese contain more calories in 100 grams?Both white bread and cheddar cheese are high in calories. Cheddar cheese has 70% more calories than white bread - white bread has 238 calories in 100g and cheddar cheese has 403 calories.
Does white bread or cheddar cheese have more carbohydrates?
By weight, white bread is high in carbohydrates and cheddar cheese has 90% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and cheddar cheese has 3.4g of carbohydrates.
Does white bread or cheddar cheese contain more calcium?
Both white bread and cheddar cheese are high in calcium. Cheddar cheese has a little more calcium ( 0%) than white bread by weight - white bread has 684mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.
Does white bread or cheddar cheese contain more iron?
White bread is an abundant source of iron and it has 33 times more iron than cheddar cheese - white bread has 4.9mg of iron in 100 grams and cheddar cheese has 0.14mg of iron.