Milk vs Cheese
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Cheese, cheddar is higher in more vitamins & minerals
Calories (kcal)
Milk 60
Cheese 408
Protein (g)
Milk 3.27
Cheese 23.3
Carbs (g)
Milk 4.63
Cheese 2.44
Fat (g)
Milk 3.20
Cheese 34.0
Fiber (g)
Milk —
Cheese —
Quick answers
Which has more protein?
Cheese, cheddar — 23.3g vs 3.27g per 100g.
Which has fewer calories?
Milk, whole, 3.25% milkfat, with added vitamin D — 60 vs 408 kcal per 100g.
Which is more nutrient-dense?
Cheese, cheddar 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 | Milk | Cheese | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 60 kcal | 408 kcal | -85% |
| Macronutrients | |||
| Water | 88.1 g | 36.6 g | +141% |
| Protein | 3.27 g | 23.3 g | -86% |
| Total lipid (fat) | 3.20 g | 34.0 g | -91% |
| Carbohydrate, by difference | 4.63 g | 2.44 g | +90% |
| Sugars, Total | 4.81 g | 0.330 g | +1358% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.86 g | 19.2 g | -90% |
| Fatty acids, total monounsaturated | 0.688 g | 7.44 g | -91% |
| Fatty acids, total trans | 0.112 g | 1.14 g | -90% |
| Cholesterol | 12.0 mg | 100 mg | -88% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.056 mg | 0.029 mg | +93% |
| Riboflavin (Vitamin B2) | 0.138 mg | 0.441 mg | -69% |
| Niacin (Vitamin B3) | 0.105 mg | 0.052 mg | +102% |
| Pantothenic acid (Vitamin B5) | 0.362 mg | 0.413 mg | -12% |
| Vitamin B-6 — Pyridoxine | 0.061 mg | 0.069 mg | -12% |
| Biotin (Vitamin B7) | 0 ug | 21.0 ug | -100% |
| Choline, total | 17.8 mg | — | |
| Vitamin B-12 — Cobalamin | 0.540 ug | 1.06 ug | -49% |
| Vitamin A, RAE | 32.0 ug | 316 ug | -90% |
| Carotene, beta | 7.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.050 mg | 0.750 mg | -93% |
| Vitamin D (D2 + D3) | 0.960 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 9.30 ug | |
| Minerals | |||
| Calcium, Ca | 123 mg | 707 mg | -83% |
| Iron, Fe | 0 mg | 0.160 mg | -100% |
| Magnesium, Mg | 11.9 mg | 26.8 mg | -56% |
| Phosphorus, P | 101 mg | 458 mg | -78% |
| Potassium, K | 150 mg | 77.0 mg | +95% |
| Sodium, Na | 38.0 mg | 654 mg | -94% |
| Zinc, Zn | 0.420 mg | 3.67 mg | -89% |
| Copper, Cu | 0.001 mg | 0.033 mg | -97% |
| Manganese, Mn | 0 mg | 0.026 mg | -100% |
| Selenium, Se | 1.90 ug | 28.3 ug | -93% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 61 kcal | 409 kcal | -85% |
| Energy (Atwater Specific Factors) | 60 kcal | 408 kcal | -85% |
| Energy | 251 kj | 1710 kj | -85% |
| Nitrogen | 0.510 g | 3.65 g | -86% |
| Total fat (NLEA) | 2.77 g | 29.0 g | -90% |
| Ash | 0.800 g | 3.67 g | -78% |
| Sucrose | 0 g | 0 g | = |
| Glucose | 0 g | 0.100 g | -100% |
| Fructose | 0 g | 0 g | = |
| Lactose | 4.81 g | 0.160 g | +2906% |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0.070 g | -100% |
| Iodine, I | 37.9 ug | — | |
| Choline, free | 3.00 mg | — | |
| Choline, from phosphocholine | 1.30 mg | — | |
| Choline, from phosphotidyl choline | 1.80 mg | — | |
| Choline, from glycerophosphocholine | 10.3 mg | — | |
| Choline, from sphingomyelin | 1.40 mg | — | |
| Betaine | 0.700 mg | 0.700 mg | = |
| Retinol | 31.0 ug | 316 ug | -90% |
| cis-beta-Carotene | 2.00 ug | — | |
| trans-beta-Carotene | 5.00 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Cryptoxanthin, alpha | 0 ug | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| cis-Lycopene | 0 ug | — | |
| trans-Lycopene | 0 ug | — | |
| cis-Lutein/Zeaxanthin | 0 ug | — | |
| Alpha-carotene (Provitamin A) | 5.00 ug | — | |
| Zeaxanthin | 1.00 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | 0.040 mg | -100% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 38.4 IU | — | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.960 ug | — | |
| 25-hydroxycholecalciferol | 0 ug | — | |
| Vitamin K1 — Phylloquinone | — | 2.40 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0.067 g | 0.653 g | -90% |
| SFA 5:0 | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0.054 g | 0.543 g | -90% |
| SFA 7:0 | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.034 g | 0.349 g | -90% |
| SFA 9:0 | 0 g | — | |
| SFA 10:0 (Capric acid) | 0.084 g | 0.843 g | -90% |
| SFA 11:0 (Undecanoic acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.097 g | 0.963 g | -90% |
| SFA 14:0 (Myristic acid) | 0.303 g | 3.10 g | -90% |
| SFA 15:0 (Pentadecanoic acid) | 0.032 g | 0.327 g | -90% |
| SFA 16:0 (Palmitic acid) | 0.857 g | 8.79 g | -90% |
| SFA 17:0 (Margaric acid) | 0.018 g | 0.196 g | -91% |
| SFA 18:0 (Stearic acid) | 0.309 g | 3.39 g | -91% |
| SFA 20:0 (Arachidic acid) | 0.004 g | 0.049 g | -92% |
| SFA 21:0 | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0.002 g | 0.015 g | -87% |
| SFA 23:0 | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.001 g | 0.009 g | -89% |
| MUFA 12:1 | 0.001 g | — | |
| MUFA 14:1 c | 0.024 g | 0.310 g | -92% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.039 g | 0.412 g | -91% |
| MUFA 17:1 (Heptadecenoic acid) | 0.005 g | 0.061 g | -92% |
| MUFA 17:1 c | 0.005 g | 0.061 g | -92% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.612 g | 6.59 g | -91% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.064 g | |
| MUFA 20:1 c | 0.004 g | 0.064 g | -94% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | 0.001 g | -100% |
| MUFA 22:1 n-9 | 0 g | — | |
| MUFA 22:1 n-11 | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.108 g | 1.18 g | -91% |
| PUFA 18:2 c | 0.097 g | 0.939 g | -90% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.084 g | 0.772 g | -89% |
| PUFA 18:2 CLAs | 0.013 g | 0.167 g | -92% |
| PUFA 18:3 c | 0.013 g | 0.118 g | -89% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.012 g | 0.116 g | -90% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.001 g | 0.002 g | -50% |
| PUFA 18:3i | — | 0.003 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.001 g | -100% |
| PUFA 20:2 c | 0.001 g | 0.007 g | -86% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | 0.007 g | -86% |
| PUFA 20:3 c | 0.004 g | 0.037 g | -89% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | 0.001 g | -100% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.004 g | 0.036 g | -89% |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | 0 g | = |
| PUFA 22:3 | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.004 g | 0.051 g | -92% |
| PUFA 20:4c | 0.004 g | 0.051 g | -92% |
| PUFA 20:5c | 0.001 g | 0.010 g | -90% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.001 g | 0.010 g | -90% |
| PUFA 22:2 (Docosadienoic acid) | 0 g | 0.002 g | -100% |
| PUFA 22:5 c | 0.002 g | 0.018 g | -89% |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.001 g | 0.008 g | -88% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.002 g | 0.018 g | -89% |
| PUFA 22:6 c | 0 g | 0.001 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.001 g | -100% |
| Fatty acids, total trans-monoenoic | 0.095 g | 0.920 g | -90% |
| TFA 14:1 t | 0.005 g | — | |
| TFA 16:1 t | 0.008 g | 0.104 g | -92% |
| TFA 18:1 t | 0.082 g | 0.816 g | -90% |
| TFA 20:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | 0 g | = |
| Fatty acids, total trans-dienoic | 0.018 g | 0.225 g | -92% |
| TFA 18:2 t not further defined | 0.018 g | 0.225 g | -92% |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| TFA 18:3 t | 0 g | — | |
| Tryptophan (EAA) | 0.043 g | — | |
| Threonine (EAA) | 0.154 g | — | |
| Isoleucine (EAA, BCAA) | 0.173 g | — | |
| Leucine (EAA, BCAA) | 0.333 g | — | |
| Lysine (EAA) | 0.298 g | — | |
| Methionine (EAA) | 0.090 g | — | |
| Phenylalanine (EAA) | 0.161 g | — | |
| Tyrosine (conditionally essential) | 0.162 g | — | |
| Valine (EAA, BCAA) | 0.207 g | — | |
| Arginine (conditionally essential) | 0.127 g | — | |
| Histidine (EAA) | 0.097 g | — | |
| Alanine | 0.110 g | — | |
| Aspartic acid | 0.279 g | — | |
| Glutamic acid | 0.788 g | — | |
| Glycine (conditionally essential) | 0.069 g | — | |
| Proline (conditionally essential) | 0.333 g | — | |
| Serine | 0.188 g | — | |
| Hydroxyproline | 0 g | — | |
| Cysteine | 0.038 g | — | |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 7.50 mg | 2.30 mg | +226% |
| Choline from phosphatidylcholine | 0.600 mg | 7.40 mg | -92% |
| Choline from phosphocholine | 1.90 mg | 0.600 mg | +217% |
| Choline from sphingomyelin | 0.700 mg | 4.60 mg | -85% |
| Free Choline | 3.70 mg | 1.60 mg | +131% |
| Total Choline | 14.0 mg | 17.0 mg | -18% |
| Iodine | |||
| Iodine mcg/100gB | 33.5 mcg | 45.9 mcg | -27% |
| Fluoride | |||
| Mean mcg/100g ** | — | 34.9 mg | |
| Isoflavones | |||
| Total isoflavones | 0 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Milk, whole, 3.25% milkfat, with added vitamin D nutrition facts Cheese, cheddar nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.