Oatmeal vs. Cheddar Cheese
Nutrition comparison of Oatmeal and Cheddar Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
cheddar cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and cheddar cheese:
- Both cheddar cheese and oatmeal are high in calcium, calories and protein.
- Cheddar cheese is an excellent source of Vitamin A.
- Oatmeal has more thiamin and niacin, however, cheddar cheese contains more riboflavin, pantothenic acid and Vitamin B12.
- Oatmeal is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Cheddar Cheese (Cheese, cheddar) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cheddar cheese and oatmeal are high in calories. Cheddar cheese has a little more calories (10%) than oatmeal by weight - cheddar cheese has 403 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is lighter in protein, much heavier in carbs and much lighter in fat compared to cheddar cheese per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for cheddar cheese, 23:3:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Cheddar Cheese | |
|---|---|---|
| Protein | 17% | 23% |
| Carbohydrates | 69% | 3% |
| Fat | 15% | 74% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and cheddar cheese has 95% less carbohydrates than oatmeal - cheddar cheese has 3.4g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has more dietary fiber than cheddar cheese - oatmeal has 9.8g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Cheddar cheese and oatmeal contain similar amounts of sugar - cheddar cheese has 0.48g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both cheddar cheese and oatmeal are high in protein. Cheddar cheese has 43% more protein than oatmeal - cheddar cheese has 22.9g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and oatmeal has 94% less saturated fat than cheddar cheese - cheddar cheese has 18.9g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
cholesterol
Oatmeal has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has more Vitamin A than oatmeal - cheddar cheese has 337ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin D
Cheddar cheese has more Vitamin D than oatmeal - cheddar cheese has 24iu of Vitamin D per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Cheddar cheese and oatmeal contain similar amounts of Vitamin E - cheddar cheese has 0.71mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Cheddar cheese and oatmeal contain similar amounts of Vitamin K - cheddar cheese has 2.4ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin and niacin, however, cheddar cheese contains more riboflavin, pantothenic acid and Vitamin B12. Both oatmeal and cheddar cheese contain significant amounts of Vitamin B6 and folate.
| Oatmeal | Cheddar Cheese | |
|---|---|---|
| Thiamin | 0.73 MG | 0.029 MG |
| Riboflavin | 0.14 MG | 0.428 MG |
| Niacin | 0.78 MG | 0.059 MG |
| Pantothenic acid | ~ | 0.41 MG |
| Vitamin B6 | 0.12 MG | 0.066 MG |
| Folate | 32 UG | 27 UG |
| Vitamin B12 | ~ | 1.1 UG |
Minerals
calcium
Both cheddar cheese and oatmeal are high in calcium. Cheddar cheese has 12 times more calcium than oatmeal - cheddar cheese has 710mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 29 times more iron than cheddar cheese - cheddar cheese has 0.14mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 361% more potassium than cheddar cheese - cheddar cheese has 76mg of potassium per 100 grams and oatmeal has 350mg 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.
Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Cheddar Cheese (Cheese, cheddar) .
Oatmeal g
()
|
Daily Values (%) |
Cheddar 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 % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 cheddar cheese or oatmeal contain more calories in 100 grams?Both cheddar cheese and oatmeal are high in calories. Cheddar cheese has a little more calories ( 10%) than oatmeal by weight - cheddar cheese has 403 calories in 100g and oatmeal has 367 calories.
Does cheddar cheese or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and cheddar cheese has 100% fewer carbohydrates than oatmeal - cheddar cheese has 3.4g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does cheddar cheese or oatmeal contain more calcium?
Both cheddar cheese and oatmeal are high in calcium. Cheddar cheese has 12 times more calcium than oatmeal - cheddar cheese has 710mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does cheddar cheese or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 29 times more iron than cheddar cheese - cheddar cheese has 0.14mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does cheddar cheese or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 360% more potassium than cheddar cheese - cheddar cheese has 76mg of potassium in 100 grams and oatmeal has 350mg of potassium.