Cheese CheddarvsWhole Milk
Cheese Cheddar has 408 calories and 23g protein per 100g. Whole Milk has 60 calories and 3.3g protein per 100g Cheese Cheddar has more protein, Whole Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Cheese Cheddar vs Whole Milk
Go with Whole Milk at just 60 kcal per 100g — 85% fewer calories.
Whole Milk is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Whole Milk edges ahead overall with less saturated fat, more potassium — the more nutritious option for everyday eating.
⚠️Things to Watch
Cheese Cheddar
High in sodium at 654mg per 100g, so it may not be the best fit for a low-sodium diet.
High in saturated fat with 19.2g per 100g, which is worth watching if you are managing heart health or cholesterol.
Relatively high in cholesterol at 100mg per 100g.
Calorie-dense at 408 kcal per 100g, so portion size matters.
Whole Milk
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cheese Cheddar | Milk Whole 3.25% Milkfat With Added Vitamin D | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 408kcal20% | 60kcal3% | +348kcal |
| Protein | 23g47% | 3.3g7% | +20g |
| Total Fat | 34g44% | 3.2g4% | +31g |
| Saturated Fat | 19g96% | 1.9g9% | +17g |
| Trans Fat | 1.1g | 0.11g | +1.0g |
| Cholesterol | 100mg33% | 12mg4% | +88mg |
| Carbohydrates | 2.4g1% | 4.6g2% | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 316mcg35% | 32mcg4% | +284mcg |
| Vitamin D | — | 0.96mcg5% | — |
| Vitamin E | 0.75mg5% | <0.1mg0% | +0.70mg |
| Vitamin K | 2.4mcg2% | — | — |
| Vitamin B6 | <0.1mg4% | <0.1mg4% | +<0.1mg |
| Vitamin B12 | 1.1mcg44% | 0.54mcg23% | +0.52mcg |
| Folate | 21mcg5% | 0mcg0% | +21mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg5% | <0.1mg |
| Riboflavin (B2) | 0.44mg34% | 0.14mg11% | +0.30mg |
| Niacin (B3) | <0.1mg0% | 0.10mg1% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 654mg28% | 38mg2% | +616mg |
| Calcium | 707mg54% | 123mg9% | +584mg |
| Iron | 0.16mg1% | 0mg0% | +0.16mg |
| Potassium | 77mg2% | 150mg3% | <0.1mg |
| Phosphorus | 458mg37% | 101mg8% | +357mg |
| Magnesium | 27mg6% | 12mg3% | +15mg |
| Zinc | 3.7mg33% | 0.42mg4% | +3.3mg |
| Copper | <0.1mg4% | <0.1mg0% | +<0.1mg |
| Manganese | <0.1mg1% | 0mg0% | +<0.1mg |
| Selenium | 28mcg51% | 1.9mcg3% | +26mcg |
🔬Nutritional Analysis
Calories: Whole Milk is significantly lower in calories at just 60 kcal per 100g compared to 408 kcal for Cheese Cheddar — that's 580% fewer calories, making Whole Milk the better choice for calorie-conscious diets.
Protein: Cheese Cheddar provides more protein with 23.3g versus 3.27g per 100g. In terms of protein-to-calorie efficiency, Cheese Cheddar offers better value for building and maintaining muscle.
Fat: Whole Milk is the leaner option with 3.2g of total fat per 100g compared to 34g. Whole Milk has less saturated fat (1.86g vs 19.2g).
Key Vitamins: The most notable vitamin differences are in Folate (Cheese Cheddar: 21mcg vs 0mcg), Vitamin E (Cheese Cheddar: 0.75mg vs 0.05mg), Vitamin A (Cheese Cheddar: 316mcg vs 32mcg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Iron (Cheese Cheddar: 0.16mg vs 0mg), Manganese (Cheese Cheddar: 0.026mg vs 0mg), Copper (Cheese Cheddar: 0.033mg vs 0.001mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Both fit a low-carb or keto diet. Cheese Cheddar fits a high-protein diet. Whole Milk fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cheese Cheddar or Whole Milk?
- Cheese Cheddar has more protein with 23.3g per 100g compared to 3.27g for Whole Milk.
- Which is lower in calories, Cheese Cheddar or Whole Milk?
- Whole Milk is lower in calories with 60 kcal per 100g versus 408 kcal.
- Is Cheese Cheddar or Whole Milk healthier?
- It depends on your goals. Cheese Cheddar has 408 calories and 23.3g protein per 100g, while Whole Milk has 60 calories and 3.27g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cheese Cheddar or Whole Milk?
- Whole Milk is leaner with 3.2g of fat per 100g compared to 34g.