Cheese vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flour, soy, defatted is higher in more vitamins & minerals
Calories (kcal)
Cheese —
Flour 366
Protein (g)
Cheese 30.1
Flour 51.1
Carbs (g)
Cheese 4.33
Flour 32.9
Fat (g)
Cheese 29.5
Flour 3.33
Fiber (g)
Cheese —
Flour —
Quick answers
Which has more protein?
Flour, soy, defatted — 51.1g vs 30.1g per 100g.
Which is more nutrient-dense?
Flour, soy, defatted scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Cheese | Flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 366 kcal | |
| Macronutrients | |||
| Water | 30.8 g | 6.24 g | +394% |
| Protein | 30.1 g | 51.1 g | -41% |
| Total lipid (fat) | 29.5 g | 3.33 g | +786% |
| Carbohydrate, by difference | 4.33 g | 32.9 g | -87% |
| Sugars, Total | 0.638 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 17.2 g | — | |
| Fatty acids, total monounsaturated | 6.02 g | — | |
| Cholesterol | 86.0 mg | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.035 mg | 0.542 mg | -94% |
| Riboflavin (Vitamin B2) | 0.409 mg | 0.298 mg | +37% |
| Niacin (Vitamin B3) | 0.141 mg | 3.43 mg | -96% |
| Vitamin B-6 — Pyridoxine | 0.023 mg | 0.618 mg | -96% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 7.00 ug | — | |
| Minerals | |||
| Calcium, Ca | 950 mg | 338 mg | +181% |
| Iron, Fe | 0.140 mg | 7.34 mg | -98% |
| Magnesium, Mg | 35.4 mg | 313 mg | -89% |
| Phosphorus, P | 625 mg | 726 mg | -14% |
| Potassium, K | 73.9 mg | 2480 mg | -97% |
| Sodium, Na | 1046 mg | 2.00 mg | +52200% |
| Zinc, Zn | 4.62 mg | 4.44 mg | +4% |
| Copper, Cu | 0.042 mg | 1.51 mg | -97% |
| Manganese, Mn | 0.037 mg | 3.81 mg | -99% |
| Selenium, Se | — | 45.8 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 403 kcal | 366 kcal | +10% |
| Energy (Atwater Specific Factors) | 405 kcal | 339 kcal | +19% |
| Energy | — | 1530 kj | |
| Nitrogen | 4.72 g | 8.18 g | -42% |
| Ash | 5.20 g | 6.45 g | -19% |
| Total dietary fiber (AOAC 2011.25) | — | 24.3 g | |
| Sucrose | 0 g | — | |
| Glucose | 0.607 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0.031 g | — | |
| Iodine, I | 82.9 ug | — | |
| Molybdenum, Mo | — | 211 ug | |
| Biotin | 0 ug | — | |
| Betaine | — | 2.80 mg | |
| Retinol | 233 ug | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 1.70 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.612 g | — | |
| SFA 6:0 (Caproic acid) | 0.511 g | — | |
| SFA 8:0 (Caprylic acid) | 0.316 g | — | |
| SFA 10:0 (Capric acid) | 0.758 g | — | |
| SFA 12:0 (Lauric acid) | 0.873 g | — | |
| SFA 14:0 (Myristic acid) | 2.78 g | — | |
| SFA 16:0 (Palmitic acid) | 8.17 g | — | |
| SFA 18:0 (Stearic acid) | 2.60 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.431 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 5.28 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.674 g | — | |
| Tryptophan (EAA) | — | 0.616 g | |
| Threonine (EAA) | — | 1.97 g | |
| Isoleucine (EAA, BCAA) | — | 2.31 g | |
| Leucine (EAA, BCAA) | — | 4.11 g | |
| Lysine (EAA) | — | 3.06 g | |
| Methionine (EAA) | — | 0.622 g | |
| Phenylalanine (EAA) | — | 2.86 g | |
| Tyrosine (conditionally essential) | — | 1.74 g | |
| Valine (EAA, BCAA) | — | 2.31 g | |
| Arginine (conditionally essential) | — | 3.93 g | |
| Histidine (EAA) | — | 1.27 g | |
| Alanine | — | 2.86 g | |
| Aspartic acid | — | 4.98 g | |
| Glutamic acid | — | 9.08 g | |
| Glycine (conditionally essential) | — | 1.79 g | |
| Proline (conditionally essential) | — | 2.84 g | |
| Serine | — | 2.70 g | |
| Hydroxyproline | — | 0.176 g | |
| Cysteine | — | 1.01 g | |
| Daidzein | — | 64.5 mg | |
| Genistein | — | 87.3 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 7.00 mg | |
| Choline from phosphatidylcholine | — | 63.0 mg | |
| Choline from phosphocholine | — | 1.50 mg | |
| Choline from sphingomyelin | — | 0.800 mg | |
| Free Choline | — | 120 mg | |
| Total Choline | — | 190 mg | |
| Isoflavones | |||
| Total isoflavones | — | 151 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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