Oat Milk vs. Cheese
Nutrition comparison of Oat Milk and Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oat milk
versus
cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oat milk and cheese:
- Both cheese and oat milk are high in calcium.
- Cheese has 53.4 times less carbohydrates than oat milk.
- Cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Cheese is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Cheese (Cheese, Mexican blend) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and oat milk has 90% less calories than cheese - cheese has 384 calories per 100 grams and oat milk has 38 calories.
For macronutrient ratios, oat milk is lighter in protein, much heavier in carbs and much lighter in fat compared to cheese per calorie. Oat milk has a macronutrient ratio of 13:73:14 and for cheese, 25:0:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oat Milk | Cheese | |
|---|---|---|
| Protein | 13% | 25% |
| Carbohydrates | 73% | ~ |
| Fat | 14% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has 53.4 times less carbohydrates than oat milk - cheese has 0.13g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.
dietary fiber
Oat milk has more dietary fiber than cheese - oat milk has 0.8g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than oat milk - oat milk has 2.1g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 17 times more protein than oat milk - cheese has 23.5g of protein per 100 grams and oat milk has 1.3g of protein.
Fat
saturated fat
Cheese is high in saturated fat and oat milk has less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and oat milk does not contain significant amounts.
cholesterol
Oat milk has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and oat milk does not contain significant amounts.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than oat milk - cheese has 174ug of Vitamin A per 100 grams and oat milk does not contain significant amounts.
Vitamin D
Cheese and oat milk contain similar amounts of Vitamin D - cheese has 21iu of Vitamin D per 100 grams and oat milk has 33iu of Vitamin D.
Vitamin E
Cheese and oat milk contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.
Vitamin K
Cheese and oat milk contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and oat milk does not contain significant amounts.
The B Vitamins
Cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Oat Milk | Cheese | |
|---|---|---|
| Thiamin | ~ | 0.023 MG |
| Riboflavin | 0.142 MG | 0.318 MG |
| Niacin | ~ | 0.114 MG |
| Pantothenic acid | ~ | 0.249 MG |
| Vitamin B6 | ~ | 0.061 MG |
| Folate | ~ | 13 UG |
| Vitamin B12 | 0.38 UG | 1.23 UG |
Minerals
calcium
Both cheese and oat milk are high in calcium. Cheese has 427% more calcium than oat milk - cheese has 659mg of calcium per 100 grams and oat milk has 125mg of calcium.
iron
Cheese and oat milk contain similar amounts of iron - cheese has 0.59mg of iron per 100 grams and oat milk has 0.3mg of iron.
potassium
Cheese has 143% more potassium than oat milk - cheese has 85mg of potassium per 100 grams and oat milk has 35mg of potassium.
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.
Oat Milk g
()
|
Daily Values (%) |
Cheese 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 cheese or oat milk contain more calories in 100 grams?Cheese is high in calories and oat milk has 90% less calories than cheese - cheese has 384 calories in 100g and oat milk has 38 calories.
Does cheese or oat milk have more carbohydrates?
By weight, cheese has 53.4 times fewer carbohydrates than oat milk - cheese has 0.13g of carbs for 100g and oat milk has 7.1g of carbohydrates.
Does cheese or oat milk contain more calcium?
Both cheese and oat milk are high in calcium. Cheese has 430% more calcium than oat milk - cheese has 659mg of calcium in 100 grams and oat milk has 125mg of calcium.