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  6. Cheese vs. Oat

Cheese vs. Oat — In-Depth Nutrition Comparison

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What are the differences between Cheese and Oat?

  • Cheese is higher in Calcium, Vitamin B12, and Vitamin A RAE, however, Oat is richer in Manganese, Copper, Vitamin B1, Iron, Fiber, and Magnesium.
  • Oat's daily need coverage for Manganese is 213% more.
  • Oat has less Saturated Fat.

We used Cheese, cheddar and Oats types in this article.

Infographic

Cheese vs Oat 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
2
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%
Oat
Oat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more CalciumCalcium +1214.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +555.6%
Contains more PotassiumPotassium +464.5%
Contains more IronIron +3271.4%
Contains more CopperCopper +1986.7%
Contains more PhosphorusPhosphorus +14.9%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +18107.4%
~equal in Zinc ~3.97mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Oat
Oat
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +207.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2531%
Contains more Vitamin B3Vitamin B3 +1528.8%
Contains more Vitamin B5Vitamin B5 +229%
Contains more Vitamin B6Vitamin B6 +80.3%
Contains more FolateFolate +107.4%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
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
Oat
Oat
1
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more ProteinProtein +35.4%
Contains more FatsFats +382.8%
Contains more WaterWater +350.4%
Contains more OtherOther +115.7%
Contains more CarbsCarbs +2044.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated Fat: Sat. Fat 18.867 g
Monounsaturated Fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Oat
Oat
2
21% 37% 43%
Saturated Fat: Sat. Fat 1.217 g
Monounsaturated Fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains more Mono. FatMonounsaturated Fat +324.5%
Contains less Sat. FatSaturated Fat -93.5%
Contains more Poly. FatPolyunsaturated fat +78.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese Oat
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheese Oat Opinion
Calories 404kcal 389kcal Cheese
Protein 22.87g 16.89g Cheese
Fats 33.31g 6.9g Cheese
Net carbs 3.09g 55.67g Oat
Carbs 3.09g 66.27g Oat
Cholesterol 99mg 0mg Oat
Vitamin D 24IU 0IU Cheese
Magnesium 27mg 177mg Oat
Calcium 710mg 54mg Cheese
Potassium 76mg 429mg Oat
Iron 0.14mg 4.72mg Oat
Sugar 0.48g Oat
Fiber 0g 10.6g Oat
Copper 0.03mg 0.626mg Oat
Zinc 3.64mg 3.97mg Oat
Phosphorus 455mg 523mg Oat
Sodium 653mg 2mg Oat
Vitamin A 1242IU 0IU Cheese
Vitamin A RAE 330µg 0µg Cheese
Vitamin E 0.71mg Cheese
Vitamin D 0.6µg 0µg Cheese
Manganese 0.027mg 4.916mg Oat
Selenium 28.5µg Cheese
Vitamin B1 0.029mg 0.763mg Oat
Vitamin B2 0.428mg 0.139mg Cheese
Vitamin B3 0.059mg 0.961mg Oat
Vitamin B5 0.41mg 1.349mg Oat
Vitamin B6 0.066mg 0.119mg Oat
Vitamin B12 1.1µg 0µg Cheese
Vitamin K 2.4µg Cheese
Folate 27µg 56µg Oat
Trans Fat 0.917g Oat
Choline 16.5mg Cheese
Saturated Fat 18.867g 1.217g Oat
Monounsaturated Fat 9.246g 2.178g Cheese
Polyunsaturated fat 1.421g 2.535g Oat
Tryptophan 0.547mg 0.234mg Cheese
Threonine 1.044mg 0.575mg Cheese
Isoleucine 1.206mg 0.694mg Cheese
Leucine 1.939mg 1.284mg Cheese
Lysine 1.025mg 0.701mg Cheese
Methionine 0.547mg 0.312mg Cheese
Phenylalanine 1.074mg 0.895mg Cheese
Valine 1.404mg 0.937mg Cheese
Histidine 0.547mg 0.405mg Cheese
Omega-3 - EPA 0.01g Cheese
Omega-3 - DHA 0.001g Cheese
Omega-3 - DPA 0.017g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Oat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Cheese
30%
Oat
Minerals Daily Need Coverage Score
79%
Cheese
154%
Oat

Comparison summary

Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 99mg)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 651mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 17.65g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.