Cheese vs. White Chocolate
Nutrition comparison of 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
cheese
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and white chocolate:
- Both white chocolate and cheese are high in calcium, calories and saturated fat.
- Cheese is an excellent source of Vitamin A and protein.
- White chocolate has 3.5 times less cholesterol than cheese.
- White chocolate has more thiamin, niacin and pantothenic acid, however, cheese contains more Vitamin B12.
- White chocolate is a great source of potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white chocolate and cheese are high in calories. White chocolate has 40% more calories than cheese - white chocolate has 539 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is much heavier in protein, much lighter in carbs and much heavier in fat compared to white chocolate per calorie. Cheese has a macronutrient ratio of 25:0:75 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | White Chocolate | |
|---|---|---|
| Protein | 25% | 4% |
| Carbohydrates | ~ | 43% |
| Fat | 75% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
White chocolate is high in carbohydrates and cheese has 100% less carbohydrates than white chocolate - white chocolate has 59.2g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
White chocolate has more dietary fiber than cheese - white chocolate has 0.2g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
White chocolate is high in sugar and cheese has less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 301% more protein than white chocolate - white chocolate has 5.9g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Both white chocolate and cheese are high in saturated fat. White chocolate has 21% more saturated fat than cheese - white chocolate has 19.4g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
White chocolate has 3.5 times less cholesterol than cheese - white chocolate has 21mg of cholesterol per 100 grams and cheese has 95mg of cholesterol.
Vitamins
Vitamin C
White chocolate and cheese contain similar amounts of Vitamin C - white chocolate has 0.5mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has 18 times more Vitamin A than white chocolate - white chocolate has 9ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than white chocolate - cheese has 21iu of Vitamin D per 100 grams and white chocolate does not contain significant amounts.
Vitamin E
White chocolate and cheese contain similar amounts of Vitamin E - white chocolate has 0.96mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
White chocolate and cheese contain similar amounts of Vitamin K - white chocolate has 9.1ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
White chocolate has more thiamin, niacin and pantothenic acid, however, cheese contains more Vitamin B12. Both cheese and white chocolate contain significant amounts of riboflavin, Vitamin B6 and folate.
| Cheese | White Chocolate | |
|---|---|---|
| Thiamin | 0.023 MG | 0.063 MG |
| Riboflavin | 0.318 MG | 0.282 MG |
| Niacin | 0.114 MG | 0.745 MG |
| Pantothenic acid | 0.249 MG | 0.608 MG |
| Vitamin B6 | 0.061 MG | 0.056 MG |
| Folate | 13 UG | 7 UG |
| Vitamin B12 | 1.23 UG | 0.56 UG |
Minerals
calcium
Both white chocolate and cheese are high in calcium. Cheese has 231% more calcium than white chocolate - white chocolate has 199mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
White chocolate and cheese contain similar amounts of iron - white chocolate has 0.24mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
White chocolate is a great source of potassium and it has 236% more potassium than cheese - white chocolate has 286mg of potassium per 100 grams and cheese has 85mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than white chocolate per 100 grams.
| Cheese | White Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.103 G |
| Total | 0.332 G | 0.103 G |
omega 6s
Comparing omega-6 fatty acids, both cheese and white chocolate contain significant amounts of linoleic acid.
| Cheese | White Chocolate | |
|---|---|---|
| linoleic acid | 0.532 G | 0.91 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.532 G | 0.914 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: Cheese (Cheese, Mexican blend) and White Chocolate (Candies, white chocolate) .
Cheese g
()
|
Daily Values (%) |
White Chocolate 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 chocolate or cheese contain more calories in 100 grams?Both white chocolate and cheese are high in calories. White chocolate has 40% more calories than cheese - white chocolate has 539 calories in 100g and cheese has 384 calories.
Does white chocolate or cheese have more carbohydrates?
By weight, white chocolate is high in carbohydrates and cheese has 100% fewer carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does white chocolate or cheese contain more calcium?
Both white chocolate and cheese are high in calcium. Cheese has 230% more calcium than white chocolate - white chocolate has 199mg of calcium in 100 grams and cheese has 659mg of calcium.