Whole Wheat Flour vs. Cheddar Cheese
Nutrition comparison of Whole Wheat Flour and Cheddar Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat flour
versus
cheddar cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and cheddar cheese:
- Both whole wheat flour and cheddar cheese are high in calories and protein.
- Cheddar cheese has more beta-carotene than whole wheat flour, however, whole wheat flour contains more lutein + zeaxanthin than cheddar cheese.
- Cheddar cheese is an excellent source of Vitamin A and calcium.
- Whole wheat flour has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cheddar cheese contains more riboflavin and Vitamin B12.
- Whole wheat flour is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Cheddar Cheese (Cheese, cheddar) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and cheddar cheese are high in calories. Cheddar cheese has 21% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, whole wheat flour is lighter in protein, much heavier in carbs and much lighter in fat compared to cheddar cheese per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for cheddar cheese, 23:3:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Cheddar Cheese | |
|---|---|---|
| Protein | 11% | 23% |
| Carbohydrates | 84% | 3% |
| Fat | 5% | 74% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and cheddar cheese has 95% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has more dietary fiber than cheddar cheese - whole wheat flour has 13.1g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Whole wheat flour and cheddar cheese contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Both whole wheat flour and cheddar cheese are high in protein. Cheddar cheese has 138% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and whole wheat flour has 98% less saturated fat than cheddar cheese - whole wheat flour has 0.43g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Whole wheat flour has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and whole wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has more Vitamin A than whole wheat flour - cheddar cheese has 337ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin D
Cheddar cheese has more Vitamin D than whole wheat flour - cheddar cheese has 24iu of Vitamin D per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and cheddar cheese contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Whole wheat flour and cheddar cheese contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cheddar cheese contains more riboflavin and Vitamin B12. Both whole wheat flour and cheddar cheese contain significant amounts of folate.
| Whole Wheat Flour | Cheddar Cheese | |
|---|---|---|
| Thiamin | 0.297 MG | 0.029 MG |
| Riboflavin | 0.188 MG | 0.428 MG |
| Niacin | 5.347 MG | 0.059 MG |
| Pantothenic acid | 1.011 MG | 0.41 MG |
| Vitamin B6 | 0.191 MG | 0.066 MG |
| Folate | 28 UG | 27 UG |
| Vitamin B12 | ~ | 1.1 UG |
Minerals
calcium
Cheddar cheese is an excellent source of calcium and it has 20 times more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 25 times more iron than cheddar cheese - whole wheat flour has 3.7mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Whole wheat flour is an excellent source of potassium and it has 418% more potassium than cheddar cheese - whole wheat flour has 394mg 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 whole wheat flour per 100 grams, however, whole wheat flour contains more lutein + zeaxanthin than cheddar cheese per 100 grams.
| Whole Wheat Flour | Cheddar Cheese | |
|---|---|---|
| beta-carotene | 5 UG | 85 UG |
| lutein + zeaxanthin | 220 UG | ~ |
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Cheddar Cheese (Cheese, cheddar) .
Whole Wheat Flour 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 whole wheat flour or cheddar cheese contain more calories in 100 grams?Both whole wheat flour and cheddar cheese are high in calories. Cheddar cheese has 20% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and cheddar cheese has 403 calories.
Does whole wheat flour or cheddar cheese have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and cheddar cheese has 100% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and cheddar cheese has 3.4g of carbohydrates.
Does whole wheat flour or cheddar cheese contain more calcium?
Cheddar cheese is a rich source of calcium and it has 20 times more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.
Does whole wheat flour or cheddar cheese contain more iron?
Whole wheat flour is an abundant source of iron and it has 25 times more iron than cheddar cheese - whole wheat flour has 3.7mg of iron in 100 grams and cheddar cheese has 0.14mg of iron.
Does whole wheat flour or cheddar cheese contain more potassium?
Whole wheat flour is a rich source of potassium and it has 420% more potassium than cheddar cheese - whole wheat flour has 394mg of potassium in 100 grams and cheddar cheese has 76mg of potassium.