Oatmeal vs. Cheese
Nutrition comparison of Oatmeal and Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and cheese:
- Both cheese and oatmeal are high in calcium, calories and protein.
- Cheese is an excellent source of Vitamin A.
- Oatmeal has more thiamin, niacin and folate, however, 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 Cheese (Cheese, Mexican blend) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cheese and oatmeal are high in calories. Cheese has a little more calories (5%) than oatmeal by weight - cheese has 384 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 cheese per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for cheese, 25:0:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Cheese | |
|---|---|---|
| Protein | 17% | 25% |
| Carbohydrates | 69% | ~ |
| Fat | 15% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and cheese has 100% less carbohydrates than oatmeal - cheese has 0.13g 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 cheese - oatmeal has 9.8g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Oatmeal and cheese contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both cheese and oatmeal are high in protein. Cheese has 47% more protein than oatmeal - cheese has 23.5g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Cheese is high in saturated fat and oatmeal has 93% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
cholesterol
Oatmeal has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than oatmeal - cheese has 174ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than oatmeal - cheese has 21iu of Vitamin D per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Cheese and oatmeal contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Cheese and oatmeal contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, niacin and folate, however, cheese contains more riboflavin, pantothenic acid and Vitamin B12. Both oatmeal and cheese contain significant amounts of Vitamin B6.
| Oatmeal | Cheese | |
|---|---|---|
| Thiamin | 0.73 MG | 0.023 MG |
| Riboflavin | 0.14 MG | 0.318 MG |
| Niacin | 0.78 MG | 0.114 MG |
| Pantothenic acid | ~ | 0.249 MG |
| Vitamin B6 | 0.12 MG | 0.061 MG |
| Folate | 32 UG | 13 UG |
| Vitamin B12 | ~ | 1.23 UG |
Minerals
calcium
Both cheese and oatmeal are high in calcium. Cheese has 11 times more calcium than oatmeal - cheese has 659mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 612% more iron than cheese - cheese has 0.59mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 312% more potassium than cheese - cheese has 85mg 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.
Oatmeal 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 oatmeal contain more calories in 100 grams?Both cheese and oatmeal are high in calories. Cheese has a little more calories ( 10%) than oatmeal by weight - cheese has 384 calories in 100g and oatmeal has 367 calories.
Does cheese or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and cheese has 100% fewer carbohydrates than oatmeal - cheese has 0.13g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does cheese or oatmeal contain more calcium?
Both cheese and oatmeal are high in calcium. Cheese has 11 times more calcium than oatmeal - cheese has 659mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does cheese or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 610% more iron than cheese - cheese has 0.59mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does cheese or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 310% more potassium than cheese - cheese has 85mg of potassium in 100 grams and oatmeal has 350mg of potassium.