Oats vs. Cheese
Nutrition comparison of Oats and Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and cheese:
- Both oats and cheese are high in calcium, calories and protein.
- Cheese is an excellent source of Vitamin A.
- Oat has more thiamin, niacin, pantothenic acid and folate, however, cheese contains more riboflavin and Vitamin B12.
- Oat is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Cheese (Cheese, Mexican blend) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and cheese are high in calories. Oat is very similar to cheese for calories - oat has 389 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, oats is lighter in protein, much heavier in carbs and much lighter in fat compared to cheese per calorie. Oats has a macronutrient ratio of 17:67:16 and for cheese, 25:0:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Cheese | |
|---|---|---|
| Protein | 17% | 25% |
| Carbohydrates | 67% | ~ |
| Fat | 16% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and cheese has 100% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than cheese - oat has 10.6g of dietary fiber per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both oats and cheese are high in protein. Cheese has 39% more protein than oat - oat has 16.9g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and oat has 92% less saturated fat than cheese - oat has 1.2g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Oat has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than oat - cheese has 174ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than oat - cheese has 21iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Cheese and oats contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Cheese and oats contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, niacin, pantothenic acid and folate, however, cheese contains more riboflavin and Vitamin B12. Both oats and cheese contain significant amounts of Vitamin B6.
| Oats | Cheese | |
|---|---|---|
| Thiamin | 0.763 MG | 0.023 MG |
| Riboflavin | 0.139 MG | 0.318 MG |
| Niacin | 0.961 MG | 0.114 MG |
| Pantothenic acid | 1.349 MG | 0.249 MG |
| Vitamin B6 | 0.119 MG | 0.061 MG |
| Folate | 56 UG | 13 UG |
| Vitamin B12 | ~ | 1.23 UG |
Minerals
calcium
Both oats and cheese are high in calcium. Cheese has 11 times more calcium than oat - oat has 54mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Oat is an excellent source of iron and it has 700% more iron than cheese - oat has 4.7mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Oat is an excellent source of potassium and it has 405% more potassium than cheese - oat has 429mg of potassium per 100 grams and cheese has 85mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than oat per 100 grams.
| Oats | Cheese | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.332 G |
| Total | 0.111 G | 0.332 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than cheese per 100 grams.
| Oats | Cheese | |
|---|---|---|
| linoleic acid | 2.424 G | 0.532 G |
| Total | 2.424 G | 0.532 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.
Oats g
()
|
Daily Values (%) |
Cheese g
()
|
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|---|---|---|---|---|---|---|---|
| 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 oats or cheese contain more calories in 100 grams?Both oats and cheese are high in calories. Oat is quite similar to cheese for calories - oat has 389 calories in 100g and cheese has 384 calories.
Does oats or cheese have more carbohydrates?
By weight, oat is high in carbohydrates and cheese has 100% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does oats or cheese contain more calcium?
Both oats and cheese are high in calcium. Cheese has 11 times more calcium than oat - oat has 54mg of calcium in 100 grams and cheese has 659mg of calcium.
Does oats or cheese contain more iron?
Oat is an abundant source of iron and it has 700% more iron than cheese - oat has 4.7mg of iron in 100 grams and cheese has 0.59mg of iron.
Does oats or cheese contain more potassium?
Oat is a rich source of potassium and it has 410% more potassium than cheese - oat has 429mg of potassium in 100 grams and cheese has 85mg of potassium.