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Oats vs. Cheese — In-Depth Nutrition Comparison

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What are the differences between oats and cheese?

  • Oats are higher in manganese, copper, vitamin B1, iron, fiber, and magnesium; however, cheese is richer in calcium and vitamin B12.
  • 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 Oats and Cheese, cheddar types in this article.

Infographic

Oats vs Cheese infographic
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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%
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%
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%
Contains more CalciumCalcium +1214.8%
~equal in Zinc ~3.64mg

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 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%
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%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +207.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Oats Cheese DV% diff.
Manganese 4.916mg 0.027mg 213%
Saturated fat 1.217g 18.867g 80%
Calcium 54mg 710mg 66%
Copper 0.626mg 0.03mg 66%
Vitamin B1 0.763mg 0.029mg 61%
Iron 4.72mg 0.14mg 57%
Selenium 28.5µg 52%
Vitamin B12 0µg 1.1µg 46%
Fiber 10.6g 0g 42%
Fats 6.9g 33.31g 41%
Vitamin A 0µg 330µg 37%
Magnesium 177mg 27mg 36%
Cholesterol 0mg 99mg 33%
Sodium 2mg 653mg 28%
Vitamin B2 0.139mg 0.428mg 22%
Carbs 66.27g 3.09g 21%
Vitamin B5 1.349mg 0.41mg 19%
Monounsaturated fat 2.178g 9.246g 18%
Protein 16.89g 22.87g 12%
Potassium 429mg 76mg 10%
Phosphorus 523mg 455mg 10%
Folate 56µg 27µg 7%
Polyunsaturated fat 2.535g 1.421g 7%
Vitamin B3 0.961mg 0.059mg 6%
Vitamin E 0.71mg 5%
Vitamin B6 0.119mg 0.066mg 4%
Vitamin D* 0 IU 24 IU 3%
Vitamin D 0µg 0.6µg 3%
Zinc 3.97mg 3.64mg 3%
Choline 16.5mg 3%
Vitamin K 2.4µg 2%
Calories 389kcal 404kcal 1%
Protein per 100 calories 4.3g 5.7g N/A
Calories per 10 g protein 230kcal 177kcal N/A
Weight per 100 calories 26g 25g N/A
Unsaturated / Saturated Fat ratio 3.9 0.57 N/A
Net carbs 55.67g 3.09g N/A
Sugar 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.234mg 0.547mg 0%
Threonine 0.575mg 1.044mg 0%
Isoleucine 0.694mg 1.206mg 0%
Leucine 1.284mg 1.939mg 0%
Lysine 0.701mg 1.025mg 0%
Methionine 0.312mg 0.547mg 0%
Phenylalanine 0.895mg 1.074mg 0%
Valine 0.937mg 1.404mg 0%
Histidine 0.405mg 0.547mg 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
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
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
Contains more CarbsCarbs +2044.7%
Contains more ProteinProtein +35.4%
Contains more FatsFats +382.8%
Contains more WaterWater +350.4%
Contains more OtherOther +115.7%

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
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
Contains less Sat. FatSaturated fat -93.5%
Contains more Poly. FatPolyunsaturated fat +78.4%
Contains more Mono. FatMonounsaturated fat +324.5%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.