Cheddar Cheese vs. Canola Oil
Nutrition comparison of Cheddar Cheese and Canola Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
canola oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and canola oil:
- Both canola oil and cheddar cheese are high in calories and saturated fat.
- Canola oil is an excellent source of Vitamin E.
- Cheddar cheese has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Cheddar cheese is an excellent source of Vitamin A, calcium and protein.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both canola oil and cheddar cheese are high in calories. Canola oil has 119% more calories than cheddar cheese - canola oil has 884 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is much heavier in protein, much lighter in fat and similar to canola oil for carbs. Cheddar cheese has a macronutrient ratio of 23:3:74 and for canola oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Canola Oil | |
|---|---|---|
| Protein | 23% | ~ |
| Carbohydrates | 3% | ~ |
| Fat | 74% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both cheddar cheese and canola oil are low in carbohydrates - cheddar cheese has 3.4g of total carbs per 100 grams and canola oil does not contain significant amounts.
sugar
Cheddar cheese and canola oil contain similar amounts of sugar - cheddar cheese has 0.48g of sugar per 100 grams and canola oil does not contain significant amounts.
Protein
protein
Cheddar cheese is an excellent source of protein and it has more protein than canola oil - cheddar cheese has 22.9g of protein per 100 grams and canola oil does not contain significant amounts.
Fat
saturated fat
Both canola oil and cheddar cheese are high in saturated fat. Cheddar cheese has 190% more saturated fat than canola oil - canola oil has 6.5g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
trans fat
Both canola oil and cheddar cheese are low in trans fat - canola oil has 0.77g of trans fat per 100 grams and cheddar cheese does not contain significant amounts.
cholesterol
Canola oil has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and canola oil does not contain significant amounts.
Vitamins
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has more Vitamin A than canola oil - cheddar cheese has 337ug of Vitamin A per 100 grams and canola oil does not contain significant amounts.
Vitamin D
Cheddar cheese has more Vitamin D than canola oil - cheddar cheese has 24iu of Vitamin D per 100 grams and canola oil does not contain significant amounts.
Vitamin E
Canola oil is an excellent source of Vitamin E and it has 29 times more Vitamin E than cheddar cheese - canola oil has 21.8mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Cheddar cheese and canola oil contain similar amounts of Vitamin K - cheddar cheese has 2.4ug of Vitamin K per 100 grams and canola oil does not contain significant amounts.
The B Vitamins
Cheddar cheese has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Cheddar Cheese | Canola Oil | |
|---|---|---|
| Thiamin | 0.029 MG | ~ |
| Riboflavin | 0.428 MG | ~ |
| Niacin | 0.059 MG | ~ |
| Pantothenic acid | 0.41 MG | ~ |
| Vitamin B6 | 0.066 MG | ~ |
| Folate | 27 UG | ~ |
| Vitamin B12 | 1.1 UG | ~ |
Minerals
calcium
Cheddar cheese is an excellent source of calcium and it has more calcium than canola oil - cheddar cheese has 710mg of calcium per 100 grams and canola oil does not contain significant amounts.
iron
Cheddar cheese has more iron than canola oil - cheddar cheese has 0.14mg of iron per 100 grams and canola oil does not contain significant amounts.
potassium
Cheddar cheese has more potassium than canola oil - cheddar cheese has 76mg of potassium per 100 grams and canola oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, canola oil has more alpha linoleic acid (ALA) than cheddar cheese per 100 grams, however, cheddar cheese contains more dpa than canola oil per 100 grams.
| Cheddar Cheese | Canola Oil | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 2.597 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 2.597 G |
omega 6s
Comparing omega-6 fatty acids, canola oil has more linoleic acid than cheddar cheese per 100 grams.
| Cheddar Cheese | Canola Oil | |
|---|---|---|
| other omega 6 | 0.048 G | 0.674 G |
| linoleic acid | 1.171 G | 14.501 G |
| Total | 1.219 G | 15.175 G |
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: Cheddar Cheese (Cheese, cheddar) and Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) .
Cheddar Cheese g
()
|
Daily Values (%) |
Canola Oil 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
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 canola oil or cheddar cheese contain more calories in 100 grams?Both canola oil and cheddar cheese are high in calories. Canola oil has 120% more calories than cheddar cheese - canola oil has 884 calories in 100g and cheddar cheese has 403 calories.
Does cheddar cheese or canola oil contain more calcium?
Cheddar cheese is a rich source of calcium and it has more calcium than canola oil - cheddar cheese has 710mg of calcium in 100 grams and canola oil does not contain significant amounts.