Cheddar Cheese vs. White Chocolate
Nutrition comparison of Cheddar Cheese and White Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and white chocolate:
- Both white chocolate and cheddar cheese are high in calcium, calories and saturated fat.
- Cheddar cheese is an excellent source of Vitamin A and protein.
- For omega-3 fatty acids, cheddar cheese has more dpa than white chocolate.
- White chocolate has 3.7 times less cholesterol than cheddar cheese.
- White chocolate has more niacin, however, cheddar cheese contains more folate.
- White chocolate is a great source of potassium.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white chocolate and cheddar cheese are high in calories. White chocolate has 34% more calories than cheddar cheese - white chocolate has 539 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to white chocolate per calorie. Cheddar cheese has a macronutrient ratio of 23:3:74 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | White Chocolate | |
|---|---|---|
| Protein | 23% | 4% |
| Carbohydrates | 3% | 43% |
| Fat | 74% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
White chocolate is high in carbohydrates and cheddar cheese has 94% less carbohydrates than white chocolate - white chocolate has 59.2g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
White chocolate has more dietary fiber than cheddar cheese - white chocolate has 0.2g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
White chocolate is high in sugar and cheddar cheese has 99% less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Cheddar cheese is an excellent source of protein and it has 290% more protein than white chocolate - white chocolate has 5.9g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Both white chocolate and cheddar cheese are high in saturated fat. White chocolate is very similar to cheddar cheese for saturated fat - white chocolate has 19.4g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
White chocolate has 3.7 times less cholesterol than cheddar cheese - white chocolate has 21mg of cholesterol per 100 grams and cheddar cheese has 99mg of cholesterol.
Vitamins
Vitamin C
White chocolate and cheddar cheese contain similar amounts of Vitamin C - white chocolate has 0.5mg of Vitamin C per 100 grams and cheddar cheese does not contain significant amounts.
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has 36 times more Vitamin A than white chocolate - white chocolate has 9ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.
Vitamin D
Cheddar cheese has more Vitamin D than white chocolate - cheddar cheese has 24iu of Vitamin D per 100 grams and white chocolate does not contain significant amounts.
Vitamin E
White chocolate and cheddar cheese contain similar amounts of Vitamin E - white chocolate has 0.96mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
White chocolate and cheddar cheese contain similar amounts of Vitamin K - white chocolate has 9.1ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.
The B Vitamins
White chocolate has more niacin, however, cheddar cheese contains more folate. Both cheddar cheese and white chocolate contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Cheddar Cheese | White Chocolate | |
|---|---|---|
| Thiamin | 0.029 MG | 0.063 MG |
| Riboflavin | 0.428 MG | 0.282 MG |
| Niacin | 0.059 MG | 0.745 MG |
| Pantothenic acid | 0.41 MG | 0.608 MG |
| Vitamin B6 | 0.066 MG | 0.056 MG |
| Folate | 27 UG | 7 UG |
| Vitamin B12 | 1.1 UG | 0.56 UG |
Minerals
calcium
Both white chocolate and cheddar cheese are high in calcium. Cheddar cheese has 257% more calcium than white chocolate - white chocolate has 199mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
White chocolate and cheddar cheese contain similar amounts of iron - white chocolate has 0.24mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
White chocolate is a great source of potassium and it has 276% more potassium than cheddar cheese - white chocolate has 286mg of potassium per 100 grams and cheddar cheese has 76mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more DPA than white chocolate per 100 grams. Both cheddar cheese and white chocolate contain significant amounts of alpha linoleic acid (ALA).
| Cheddar Cheese | White Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.103 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.103 G |
omega 6s
Comparing omega-6 fatty acids, both cheddar cheese and white chocolate contain significant amounts of linoleic acid.
| Cheddar Cheese | White Chocolate | |
|---|---|---|
| other omega 6 | 0.048 G | 0.004 G |
| linoleic acid | 1.171 G | 0.91 G |
| Total | 1.219 G | 0.914 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cheddar Cheese or White Chocolate .
Note: The specific food items compared are: Cheddar Cheese (Cheese, cheddar) and White Chocolate (Candies, white chocolate) .
Cheddar Cheese g
()
|
Daily Values (%) |
White Chocolate g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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UG % | |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white chocolate or cheddar cheese contain more calories in 100 grams?Both white chocolate and cheddar cheese are high in calories. White chocolate has 30% more calories than cheddar cheese - white chocolate has 539 calories in 100g and cheddar cheese has 403 calories.
Does white chocolate or cheddar cheese have more carbohydrates?
By weight, white chocolate is high in carbohydrates and cheddar cheese has 90% fewer carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and cheddar cheese has 3.4g of carbohydrates.
Does white chocolate or cheddar cheese contain more calcium?
Both white chocolate and cheddar cheese are high in calcium. Cheddar cheese has 260% more calcium than white chocolate - white chocolate has 199mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.