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  6. Oats vs. American cheese

Oats vs. American cheese — In-Depth Nutrition Comparison

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Differences between oats and American cheese

  • Oats have more manganese, copper, vitamin B1, iron, fiber, and magnesium, while American cheese has more calcium and vitamin B12.
  • Oats' daily need coverage for manganese is 212% higher.
  • The amount of saturated fat in oats is lower.
  • American cheese has a lower glycemic index. The glycemic index of American cheese is 27, while the glycemic index of oats is 59.

The food types used in this comparison are Oats and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Oats vs American cheese 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +580.8%
Contains more PotassiumPotassium +225%
Contains more IronIron +649.2%
Contains more CopperCopper +1260.9%
Contains more ZincZinc +59.4%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +11890.2%
Contains more CalciumCalcium +1835.2%
Contains more PhosphorusPhosphorus +22.6%

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.
Oats
Oats
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%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin B1Vitamin B1 +4986.7%
Contains more Vitamin B3Vitamin B3 +1164.5%
Contains more Vitamin B5Vitamin B5 +234.7%
Contains more Vitamin B6Vitamin B6 +120.4%
Contains more FolateFolate +600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +68.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Oats American cheese DV% diff.
Manganese 4.916mg 0.041mg 212%
Calcium 54mg 1045mg 99%
Saturated fat 1.217g 18.057g 77%
Sodium 2mg 1671mg 73%
Copper 0.626mg 0.046mg 64%
Vitamin B12 0µg 1.5µg 63%
Vitamin B1 0.763mg 0.015mg 62%
Iron 4.72mg 0.63mg 51%
Fiber 10.6g 0g 42%
Fats 6.9g 31.79g 38%
Selenium 20.2µg 37%
Magnesium 177mg 26mg 36%
Cholesterol 0mg 100mg 33%
Vitamin A 0µg 250µg 28%
Carbs 66.27g 3.7g 21%
Vitamin B5 1.349mg 0.403mg 19%
Phosphorus 523mg 641mg 17%
Monounsaturated fat 2.178g 8.236g 15%
Zinc 3.97mg 2.49mg 13%
Folate 56µg 8µg 12%
Potassium 429mg 132mg 9%
Polyunsaturated fat 2.535g 1.286g 8%
Choline 36.2mg 7%
Vitamin B2 0.139mg 0.234mg 7%
Vitamin B3 0.961mg 0.076mg 6%
Vitamin E 0.8mg 5%
Vitamin B6 0.119mg 0.054mg 5%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Protein 16.89g 18.13g 2%
Vitamin K 2.6µg 2%
Calories 389kcal 371kcal 1%
Net carbs 55.67g 3.7g N/A
Sugar 2.26g N/A
Trans fat 1.144g N/A
Tryptophan 0.234mg 0.232mg 0%
Threonine 0.575mg 0.772mg 0%
Isoleucine 0.694mg 0.938mg 0%
Leucine 1.284mg 1.716mg 0%
Lysine 0.701mg 1.516mg 0%
Methionine 0.312mg 0.475mg 0%
Phenylalanine 0.895mg 0.939mg 0%
Valine 0.937mg 1.187mg 0%
Histidine 0.405mg 0.546mg 0%
Omega-3 - EPA 0.012g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more CarbsCarbs +1691.1%
Contains more FatsFats +360.7%
Contains more WaterWater +381.9%
Contains more OtherOther +293.6%
~equal in Protein ~18.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -93.3%
Contains more Poly. FatPolyunsaturated fat +97.1%
Contains more Mono. FatMonounsaturated fat +278.1%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.