Oats vs. Cheddar Cheese

Nutrition comparison of Oats and Cheddar Cheese


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of oats versus cheddar cheese (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Oats source
Image of Cheddar Cheese source

Calories and Carbs

calories

Both oats and cheddar cheese are high in calories - oat has 389kcal of calories per 100 grams and cheddar cheese has 403kcal of calories.

dietary fiber

Oat is a excellent source of dietary fiber and it has more dietary fiber than cheddar cheese - oat has 10.6g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.

sugar

Cheddar cheese and oats contain similar amounts of sugar - cheddar cheese has 0.48g of sugar per 100 grams and oat does not contain significant amounts.

Protein

protein

Both oats and cheddar cheese are high in protein - oat has 16.9g of protein per 100 grams and cheddar cheese has 22.9g of protein.

Fat

saturated fat

Cheddar cheese is high in saturated fat and oat has less saturated fat than cheddar cheese - oat has 1.2g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.

Vitamins

Vitamin A

Cheddar cheese is a excellent source of Vitamin A and it has more Vitamin A than oat - cheddar cheese has 337ug of Vitamin A per 100 grams and oat does not contain significant amounts.

Vitamin D

Cheddar cheese has more Vitamin D than oat - cheddar cheese has 24iu of Vitamin D per 100 grams and oat does not contain significant amounts.

Vitamin E

Cheddar cheese has more Vitamin E than oat - cheddar cheese has 0.71mg of Vitamin E per 100 grams and oat does not contain significant amounts.

The B Vitamins

Oat has more thiamin, niacin and pantothenic acid, however, cheddar cheese contains more riboflavin and vitamin b12. Both oats and cheddar cheese contain significant amounts of vitamin b6 and folate.

Oats Cheddar Cheese
Thiamin 0.763 MG 0.029 MG
Riboflavin 0.139 MG 0.428 MG
Niacin 0.961 MG 0.059 MG
Pantothenic acid 1.349 MG 0.41 MG
Vitamin B6 0.119 MG 0.066 MG
Folate 56 UG 27 UG
Vitamin B12 ~ 1.1 UG

Minerals

calcium

Both oats and cheddar cheese are high in calcium - oat has 54mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.

iron

Oat is a excellent source of iron and it has more iron than cheddar cheese - oat has 4.7mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.

potassium

Oat is a excellent source of potassium and it has more potassium than cheddar cheese - oat has 429mg of potassium per 100 grams and cheddar cheese has 76mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cheddar cheese has more DPA than oat per 100 grams. Both oats and cheddar cheese contain significant amounts of alpha linoleic acid (ALA).

Oats Cheddar Cheese
alpha linoleic acid 0.111 G 0.114 G
DHA ~ 0.001 G
EPA ~ 0.01 G
DPA ~ 0.017 G
Total 0.111 G 0.142 G

omega 6s

Comparing omega-6 fatty acids, oat has more linoleic acid than cheddar cheese per 100 grams.

Oats Cheddar Cheese
linoleic acid 2.424 G 1.171 G
other omega 6 ~ 0.036 G
Total 2.424 G 1.207 G

Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Cheddar Cheese (Cheese, cheddar) .

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