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 157
Flour 366
Protein (g)
Cheese 7.81
Flour 51.1
Carbs (g)
Cheese 6.86
Flour 32.9
Fat (g)
Cheese 11.0
Flour 3.33
Fiber (g)
Cheese —
Flour —
Quick answers
Which has more protein?
Flour, soy, defatted — 51.1g vs 7.81g per 100g.
Which has fewer calories?
Cheese, ricotta, whole milk — 157 vs 366 kcal 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 | 157 kcal | 366 kcal | -57% |
| Macronutrients | |||
| Water | 72.9 g | 6.24 g | +1068% |
| Protein | 7.81 g | 51.1 g | -85% |
| Total lipid (fat) | 11.0 g | 3.33 g | +230% |
| Carbohydrate, by difference | 6.86 g | 32.9 g | -79% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.97 g | — | |
| Fatty acids, total monounsaturated | 2.56 g | — | |
| Fatty acids, total trans | 0.351 g | — | |
| Cholesterol | 48.0 mg | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.043 mg | 0.542 mg | -92% |
| Riboflavin (Vitamin B2) | 0.327 mg | 0.298 mg | +10% |
| Niacin (Vitamin B3) | 0.168 mg | 3.43 mg | -95% |
| Pantothenic acid (Vitamin B5) | 0.673 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.099 mg | 0.618 mg | -84% |
| Biotin (Vitamin B7) | 4.00 ug | — | |
| Vitamin B-12 — Cobalamin | 0.780 ug | — | |
| Vitamin A, RAE | 127 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.270 mg | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 3.10 ug | — | |
| Minerals | |||
| Calcium, Ca | 224 mg | 338 mg | -34% |
| Iron, Fe | 0.100 mg | 7.34 mg | -99% |
| Magnesium, Mg | 19.7 mg | 313 mg | -94% |
| Phosphorus, P | 162 mg | 726 mg | -78% |
| Potassium, K | 230 mg | 2480 mg | -91% |
| Sodium, Na | 105 mg | 2.00 mg | +5150% |
| Zinc, Zn | 0.560 mg | 4.44 mg | -87% |
| Copper, Cu | 0 mg | 1.51 mg | -100% |
| Manganese, Mn | 0 mg | 3.81 mg | -100% |
| Selenium, Se | 5.50 ug | 45.8 ug | -88% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 158 kcal | 366 kcal | -57% |
| Energy (Atwater Specific Factors) | 157 kcal | 339 kcal | -54% |
| Energy | 657 kj | 1530 kj | -57% |
| Nitrogen | 1.22 g | 8.18 g | -85% |
| Total fat (NLEA) | 10.3 g | — | |
| Ash | 1.36 g | 6.45 g | -79% |
| Total dietary fiber (AOAC 2011.25) | — | 24.3 g | |
| Molybdenum, Mo | — | 211 ug | |
| Betaine | — | 2.80 mg | |
| Retinol | 127 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin K1 — Phylloquinone | 0.600 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.251 g | — | |
| SFA 6:0 (Caproic acid) | 0.199 g | — | |
| SFA 8:0 (Caprylic acid) | 0.125 g | — | |
| SFA 10:0 (Capric acid) | 0.306 g | — | |
| SFA 11:0 (Undecanoic acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.360 g | — | |
| SFA 14:0 (Myristic acid) | 1.15 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.116 g | — | |
| SFA 16:0 (Palmitic acid) | 3.36 g | — | |
| SFA 17:0 (Margaric acid) | 0.067 g | — | |
| SFA 18:0 (Stearic acid) | 1.02 g | — | |
| SFA 20:0 (Arachidic acid) | 0.014 g | — | |
| SFA 22:0 (Behenic acid) | 0.006 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.004 g | — | |
| MUFA 14:1 c | 0.117 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.184 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.021 g | — | |
| MUFA 17:1 c | 0.021 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 2.22 g | — | |
| MUFA 20:1 c | 0.020 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.002 g | — | |
| MUFA 22:1 n-9 | 0.002 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.389 g | — | |
| PUFA 18:2 c | 0.308 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.259 g | — | |
| PUFA 18:2 CLAs | 0.049 g | — | |
| PUFA 18:3 c | 0.042 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.042 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.001 g | — | |
| PUFA 20:2 c | 0.001 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | — | |
| PUFA 20:3 c | 0.012 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.012 g | — | |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.015 g | — | |
| PUFA 20:4c | 0.015 g | — | |
| PUFA 20:5c | 0.005 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.005 g | — | |
| PUFA 22:2 (Docosadienoic acid) | 0 g | — | |
| PUFA 22:5 c | 0.007 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.003 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.007 g | — | |
| PUFA 22:6 c | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.283 g | — | |
| TFA 16:1 t | 0.032 g | — | |
| TFA 18:1 t | 0.251 g | — | |
| TFA 22:1 t | 0 g | — | |
| Fatty acids, total trans-dienoic | 0.068 g | — | |
| TFA 18:2 t not further defined | 0.068 g | — | |
| Fatty acids, total trans-polyenoic | 0.001 g | — | |
| TFA 18:3 t | 0.001 g | — | |
| Tryptophan (EAA) | 0.115 g | 0.616 g | -81% |
| Threonine (EAA) | 0.395 g | 1.97 g | -80% |
| Isoleucine (EAA, BCAA) | 0.365 g | 2.31 g | -84% |
| Leucine (EAA, BCAA) | 0.785 g | 4.11 g | -81% |
| Lysine (EAA) | 0.655 g | 3.06 g | -79% |
| Methionine (EAA) | 0.170 g | 0.622 g | -73% |
| Phenylalanine (EAA) | 0.270 g | 2.86 g | -91% |
| Tyrosine (conditionally essential) | 0.250 g | 1.74 g | -86% |
| Valine (EAA, BCAA) | 0.325 g | 2.31 g | -86% |
| Arginine (conditionally essential) | 0.210 g | 3.93 g | -95% |
| Histidine (EAA) | 0.175 g | 1.27 g | -86% |
| Alanine | 0.325 g | 2.86 g | -89% |
| Aspartic acid | 0.735 g | 4.98 g | -85% |
| Glutamic acid | 1.30 g | 9.08 g | -86% |
| Glycine (conditionally essential) | 0.135 g | 1.79 g | -92% |
| Proline (conditionally essential) | 0.565 g | 2.84 g | -80% |
| Serine | 0.365 g | 2.70 g | -86% |
| Hydroxyproline | 0 g | 0.176 g | -100% |
| Cysteine | 0.180 g | 1.01 g | -82% |
| 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 | |
| Iodine | |||
| Iodine mcg/100gB | 66.0 mcg | — | |
| 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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