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 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 | ~ | ~ |
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.
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.
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.
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.
Oat has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and oat does not contain significant amounts.
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.
Cheese has more Vitamin D than oat - cheese has 21iu of Vitamin D per 100 grams and oat does not contain significant amounts.
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.
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.
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 |
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.
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.
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.
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Oats or Cheese .
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 % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
|
MG % | |
MG % |
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5% | magnesium | 5% |
|
MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||