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Cheese vs. Oats — In-Depth Nutrition Comparison

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What are the differences between cheese and oats?

  • Cheese is higher in calcium, vitamin B12, fats, and vitamin A; however, oats are richer in manganese, copper, vitamin B1, iron, and fiber.
  • Oats' daily need coverage for manganese is 213% more.
  • Oats have less saturated fat.
  • Cheese has a lower glycemic index (0) than oats (59).

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

Infographic

Cheese vs Oats infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Oats
Oats
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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Cheese
Cheese
6
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%
Oats
Oats
5
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +207.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
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

All nutrients comparison - raw data values

Nutrient Cheese Oats DV% diff.
Manganese 0.027mg 4.916mg 213%
Saturated fat 18.867g 1.217g 80%
Calcium 710mg 54mg 66%
Copper 0.03mg 0.626mg 66%
Vitamin B1 0.029mg 0.763mg 61%
Iron 0.14mg 4.72mg 57%
Selenium 28.5µg 52%
Vitamin B12 1.1µg 0µg 46%
Fiber 0g 10.6g 42%
Fats 33.31g 6.9g 41%
Vitamin A 330µg 0µg 37%
Magnesium 27mg 177mg 36%
Cholesterol 99mg 0mg 33%
Sodium 653mg 2mg 28%
Vitamin B2 0.428mg 0.139mg 22%
Carbs 3.09g 66.27g 21%
Vitamin B5 0.41mg 1.349mg 19%
Monounsaturated fat 9.246g 2.178g 18%
Protein 22.87g 16.89g 12%
Potassium 76mg 429mg 10%
Phosphorus 455mg 523mg 10%
Folate 27µg 56µg 7%
Polyunsaturated fat 1.421g 2.535g 7%
Vitamin B3 0.059mg 0.961mg 6%
Vitamin E 0.71mg 5%
Vitamin B6 0.066mg 0.119mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Zinc 3.64mg 3.97mg 3%
Choline 16.5mg 3%
Vitamin K 2.4µg 2%
Calories 404kcal 389kcal 1%
Protein per 100 calories 5.7g 4.3g N/A
Calories per 10 g protein 177kcal 230kcal N/A
Weight per 100 calories 25g 26g N/A
Unsaturated / Saturated Fat ratio 0.57 3.9 N/A
Net carbs 3.09g 55.67g N/A
Sugar 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.234mg 0%
Threonine 1.044mg 0.575mg 0%
Isoleucine 1.206mg 0.694mg 0%
Leucine 1.939mg 1.284mg 0%
Lysine 1.025mg 0.701mg 0%
Methionine 0.547mg 0.312mg 0%
Phenylalanine 1.074mg 0.895mg 0%
Valine 1.404mg 0.937mg 0%
Histidine 0.547mg 0.405mg 0%
Omega-3 (EPA) 0.01g N/A
Omega-3 (DHA) 0.001g N/A
Omega-3 (DPA) 0.017g 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
Oats
Oats
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 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
Oats
Oats
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%

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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. Oats - 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.