White Bread vs. Cheese
Nutrition comparison of White Bread and 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
cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and cheese:
- Both white bread and cheese are high in calcium, calories and protein.
- Cheese has more beta-carotene than white bread, however, white bread contains more lutein + zeaxanthin than cheese.
- Cheese is an excellent source of Vitamin A.
- White bread has more thiamin, niacin and folate, however, 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 Cheese (Cheese, Mexican blend) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and cheese are high in calories. Cheese has 61% more calories than white bread - white bread has 238 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, white bread is lighter in protein, much heavier in carbs and much lighter in fat compared to cheese per calorie. White bread has a macronutrient ratio of 18:74:8 and for cheese, 25:0:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Cheese | |
|---|---|---|
| Protein | 18% | 25% |
| Carbohydrates | 74% | ~ |
| Fat | 8% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and cheese has 100% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has more dietary fiber than cheese - white bread has 9.2g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than white bread - white bread has 5g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both white bread and cheese are high in protein. Cheese has 121% more protein than white bread - white bread has 10.7g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and white bread has 96% less saturated fat than cheese - white bread has 0.63g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
trans fat
Both white bread and cheese are low in trans fat - white bread has 0.03g of trans fat per 100 grams and cheese does not contain significant amounts.
cholesterol
White bread has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and white bread does not contain significant amounts.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than white bread - cheese has 174ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than white bread - cheese has 21iu of Vitamin D per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and cheese contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
White bread and cheese contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
White bread has more thiamin, niacin and folate, however, cheese contains more Vitamin B12. Both white bread and cheese contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| White Bread | Cheese | |
|---|---|---|
| Thiamin | 0.51 MG | 0.023 MG |
| Riboflavin | 0.255 MG | 0.318 MG |
| Niacin | 4.455 MG | 0.114 MG |
| Pantothenic acid | 0.455 MG | 0.249 MG |
| Vitamin B6 | 0.08 MG | 0.061 MG |
| Folate | 127 UG | 13 UG |
| Vitamin B12 | ~ | 1.23 UG |
Minerals
calcium
Both white bread and cheese are high in calcium. White bread has a little more calcium (4%) than cheese by weight - white bread has 684mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
White bread is an excellent source of iron and it has 729% more iron than cheese - white bread has 4.9mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
White bread has 49% more potassium than cheese - white bread has 127mg 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 white bread per 100 grams, however, white bread contains more lutein + zeaxanthin than cheese per 100 grams.
| White Bread | Cheese | |
|---|---|---|
| beta-carotene | 2 UG | 56 UG |
| lutein + zeaxanthin | 25 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than white bread per 100 grams.
| White Bread | Cheese | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.332 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.332 G |
omega 6s
Comparing omega-6 fatty acids, both white bread and cheese contain significant amounts of linoleic acid.
| White Bread | Cheese | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.532 G |
| Total | 0.881 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: White Bread (Bread, white wheat) and Cheese (Cheese, Mexican blend) .
White Bread 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 white bread or cheese contain more calories in 100 grams?Both white bread and cheese are high in calories. Cheese has 60% more calories than white bread - white bread has 238 calories in 100g and cheese has 384 calories.
Does white bread or cheese have more carbohydrates?
By weight, white bread is high in carbohydrates and cheese has 100% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does white bread or cheese contain more calcium?
Both white bread and cheese are high in calcium. White bread has a little more calcium ( 0%) than cheese by weight - white bread has 684mg of calcium in 100 grams and cheese has 659mg of calcium.
Does white bread or cheese contain more iron?
White bread is an abundant source of iron and it has 730% more iron than cheese - white bread has 4.9mg of iron in 100 grams and cheese has 0.59mg of iron.