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Cheese vs. Oatmeal — In-Depth Nutrition Comparison

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Important differences between cheese and oatmeal

  • Cheese has more calcium, phosphorus, vitamin B12, selenium, and zinc; however, oatmeal has more iron and manganese.
  • Cheese's daily need coverage for saturated fat is 93% more.
  • Oatmeal is lower in cholesterol.
  • Oatmeal has a higher glycemic index than cheese.

The food varieties used in the comparison are Cheese, cheddar and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Cheese vs Oatmeal infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more CalciumCalcium +787.5%
Contains more PotassiumPotassium +24.6%
Contains more ZincZinc +487.1%
Contains more PhosphorusPhosphorus +490.9%
Contains more SeleniumSelenium +470%
Contains more IronIron +4157.1%
Contains more CopperCopper +120%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +1966.7%
~equal in Magnesium ~26mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cheese
Cheese
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +153.8%
Contains more Vitamin EVitamin E +914.3%
Contains more Vitamin B2Vitamin B2 +99.1%
Contains more Vitamin B5Vitamin B5 +29.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +500%
Contains more Vitamin B1Vitamin B1 +796.6%
Contains more Vitamin B3Vitamin B3 +5027.1%
Contains more Vitamin B6Vitamin B6 +339.4%
Contains more FolateFolate +63%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Oatmeal DV% diff.
Saturated fat 18.867g 0.226g 85%
Iron 0.14mg 5.96mg 73%
Calcium 710mg 80mg 63%
Phosphorus 455mg 77mg 54%
Fats 33.31g 1.36g 49%
Vitamin B12 1.1µg 0µg 46%
Selenium 28.5µg 5µg 43%
Protein 22.87g 2.37g 41%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.62mg 27%
Sodium 653mg 49mg 26%
Manganese 0.027mg 0.558mg 23%
Vitamin A 330µg 130µg 22%
Monounsaturated fat 9.246g 0.391g 22%
Vitamin B1 0.029mg 0.26mg 19%
Vitamin B3 0.059mg 3.025mg 19%
Calories 404kcal 68kcal 17%
Vitamin B6 0.066mg 0.29mg 17%
Vitamin B2 0.428mg 0.215mg 16%
Fiber 0g 1.7g 7%
Polyunsaturated fat 1.421g 0.426g 7%
Copper 0.03mg 0.066mg 4%
Starch 10.37g 4%
Vitamin E 0.71mg 0.07mg 4%
Folate 27µg 44µg 4%
Carbs 3.09g 11.67g 3%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B5 0.41mg 0.317mg 2%
Vitamin K 2.4µg 0.4µg 2%
Choline 16.5mg 4.7mg 2%
Protein per 100 calories 5.7g 3.5g N/A
Calories per 10 g protein 177kcal 287kcal N/A
Weight per 100 calories 25g 147g N/A
Unsaturated / Saturated Fat ratio 0.57 3.6 N/A
Net carbs 3.09g 9.97g N/A
Magnesium 27mg 26mg 0%
Potassium 76mg 61mg 0%
Sugar 0.48g 0.46g N/A
Trans fat 0.917g 0.003g N/A
Tryptophan 0.547mg 0.04mg 0%
Threonine 1.044mg 0.083mg 0%
Isoleucine 1.206mg 0.105mg 0%
Leucine 1.939mg 0.2mg 0%
Lysine 1.025mg 0.135mg 0%
Methionine 0.547mg 0.04mg 0%
Phenylalanine 1.074mg 0.13mg 0%
Valine 1.404mg 0.151mg 0%
Histidine 0.547mg 0.057mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +865%
Contains more FatsFats +2349.3%
Contains more OtherOther +550.9%
Contains more CarbsCarbs +277.7%
Contains more WaterWater +127%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +2264.7%
Contains more Poly. FatPolyunsaturated fat +233.6%
Contains less Sat. FatSaturated fat -98.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more GlucoseGlucose +∞%
Contains more LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GalactoseGalactose +60%
~equal in Fructose ~0g
~equal in Maltose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.