Cheese vs. Canola Oil
Nutrition comparison of 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
cheese
versus
canola oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and canola oil:
- Both canola oil and cheese are high in calories and saturated fat.
- Canola oil is an excellent source of Vitamin E.
- Cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Cheese is an excellent source of Vitamin A, calcium and protein.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) 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 cheese are high in calories. Canola oil has 130% more calories than cheese - canola oil has 884 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is much heavier in protein, much lighter in fat and similar to canola oil for carbs. Cheese has a macronutrient ratio of 25:0:75 and for canola oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Canola Oil | |
|---|---|---|
| Protein | 25% | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 75% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both cheese and canola oil are low in carbohydrates - cheese has 0.13g of total carbs per 100 grams and canola oil does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has more protein than canola oil - cheese has 23.5g of protein per 100 grams and canola oil does not contain significant amounts.
Fat
saturated fat
Both canola oil and cheese are high in saturated fat. Cheese has 147% more saturated fat than canola oil - canola oil has 6.5g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
trans fat
Both canola oil and cheese are low in trans fat - canola oil has 0.77g of trans fat per 100 grams and cheese does not contain significant amounts.
cholesterol
Canola oil has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and canola oil does not contain significant amounts.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than canola oil - cheese has 174ug of Vitamin A per 100 grams and canola oil does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than canola oil - cheese has 21iu 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 86 times more Vitamin E than cheese - canola oil has 21.8mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Cheese and canola oil contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and canola oil does not contain significant amounts.
The B Vitamins
Cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Cheese | Canola Oil | |
|---|---|---|
| Thiamin | 0.023 MG | ~ |
| Riboflavin | 0.318 MG | ~ |
| Niacin | 0.114 MG | ~ |
| Pantothenic acid | 0.249 MG | ~ |
| Vitamin B6 | 0.061 MG | ~ |
| Folate | 13 UG | ~ |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Cheese is an excellent source of calcium and it has more calcium than canola oil - cheese has 659mg of calcium per 100 grams and canola oil does not contain significant amounts.
iron
Cheese has more iron than canola oil - cheese has 0.59mg of iron per 100 grams and canola oil does not contain significant amounts.
potassium
Cheese has more potassium than canola oil - cheese has 85mg 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 cheese per 100 grams.
| Cheese | Canola Oil | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 2.597 G |
| Total | 0.332 G | 2.597 G |
omega 6s
Comparing omega-6 fatty acids, canola oil has more linoleic acid than cheese per 100 grams.
| Cheese | Canola Oil | |
|---|---|---|
| linoleic acid | 0.532 G | 14.501 G |
| other omega 6 | ~ | 0.674 G |
| Total | 0.532 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: Cheese (Cheese, Mexican blend) and Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) .
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 cheese contain more calories in 100 grams?Both canola oil and cheese are high in calories. Canola oil has 130% more calories than cheese - canola oil has 884 calories in 100g and cheese has 384 calories.
Does cheese or canola oil contain more calcium?
Cheese is a rich source of calcium and it has more calcium than canola oil - cheese has 659mg of calcium in 100 grams and canola oil does not contain significant amounts.