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Oat vs. Cheese — In-Depth Nutrition Comparison

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What are the differences between Oat and Cheese?

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

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

Infographic

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Cheese
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 Oat Cheese Opinion
Calories 389kcal 404kcal Cheese
Protein 16.89g 22.87g Cheese
Fats 6.9g 33.31g Cheese
Net carbs 55.67g 3.09g Oat
Carbs 66.27g 3.09g Oat
Cholesterol 0mg 99mg Oat
Vitamin D 0IU 24IU Cheese
Magnesium 177mg 27mg Oat
Calcium 54mg 710mg Cheese
Potassium 429mg 76mg Oat
Iron 4.72mg 0.14mg Oat
Sugar 0.48g Oat
Fiber 10.6g 0g Oat
Copper 0.626mg 0.03mg Oat
Zinc 3.97mg 3.64mg Oat
Phosphorus 523mg 455mg Oat
Sodium 2mg 653mg Oat
Vitamin A 0IU 1242IU Cheese
Vitamin A RAE 0µg 330µg Cheese
Vitamin E 0.71mg Cheese
Vitamin D 0µg 0.6µg Cheese
Manganese 4.916mg 0.027mg Oat
Selenium 28.5µg Cheese
Vitamin B1 0.763mg 0.029mg Oat
Vitamin B2 0.139mg 0.428mg Cheese
Vitamin B3 0.961mg 0.059mg Oat
Vitamin B5 1.349mg 0.41mg Oat
Vitamin B6 0.119mg 0.066mg Oat
Vitamin B12 0µg 1.1µg Cheese
Vitamin K 2.4µg Cheese
Folate 56µg 27µg Oat
Trans Fat 0.917g Oat
Choline 16.5mg Cheese
Saturated Fat 1.217g 18.867g Oat
Monounsaturated Fat 2.178g 9.246g Cheese
Polyunsaturated fat 2.535g 1.421g Oat
Tryptophan 0.234mg 0.547mg Cheese
Threonine 0.575mg 1.044mg Cheese
Isoleucine 0.694mg 1.206mg Cheese
Leucine 1.284mg 1.939mg Cheese
Lysine 0.701mg 1.025mg Cheese
Methionine 0.312mg 0.547mg Cheese
Phenylalanine 0.895mg 1.074mg Cheese
Valine 0.937mg 1.404mg Cheese
Histidine 0.405mg 0.547mg 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
Oat Cheese
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
30%
Oat
33%
Cheese
Minerals Daily Need Coverage Score
154%
Oat
79%
Cheese

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. Oat - 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.