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 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and cheddar cheese:
- Both oats and cheddar cheese are high in calcium, calories and protein.
- Cheddar cheese is an excellent source of Vitamin A.
- For omega-3 fatty acids, cheddar cheese has more dpa than oat.
- Oat has more thiamin, niacin and pantothenic acid, however, cheddar cheese contains more riboflavin and Vitamin B12.
- Oat is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Cheddar Cheese (Cheese, cheddar) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and cheddar cheese are high in calories. Oat is very similar to oat for calories - oat has 389 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, oats is lighter in protein, much heavier in carbs and much lighter in fat compared to cheddar cheese per calorie. Oats has a macronutrient ratio of 17:67:16 and for cheddar cheese, 23:3:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Cheddar Cheese | |
|---|---|---|
| Protein | 17% | 23% |
| Carbohydrates | 67% | 3% |
| Fat | 16% | 74% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and cheddar cheese has 95% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Oat is an 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. Cheddar cheese has 35% more protein than oat - 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 94% 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.
cholesterol
Oat has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin A
Cheddar cheese is an 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.
Vitamin K
Cheddar cheese and oats contain similar amounts of Vitamin K - cheddar cheese has 2.4ug of Vitamin K 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. Cheddar cheese has 12 times more calcium than oat - oat has 54mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Oat is an excellent source of iron and it has 32 times 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 an excellent source of potassium and it has 464% 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) .
Oats g
()
|
Daily Values (%) |
Cheddar Cheese g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oats or cheddar cheese contain more calories in 100 grams?Both oats and cheddar cheese are high in calories. Oat is quite similar to oat for calories - oat has 389 calories in 100g and cheddar cheese has 403 calories.
Does oats or cheddar cheese have more carbohydrates?
By weight, oat is high in carbohydrates and cheddar cheese has 100% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and cheddar cheese has 3.4g of carbohydrates.
Does oats or cheddar cheese contain more calcium?
Both oats and cheddar cheese are high in calcium. Cheddar cheese has 12 times more calcium than oat - oat has 54mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.
Does oats or cheddar cheese contain more iron?
Oat is an abundant source of iron and it has 32 times more iron than cheddar cheese - oat has 4.7mg of iron in 100 grams and cheddar cheese has 0.14mg of iron.
Does oats or cheddar cheese contain more potassium?
Oat is a rich source of potassium and it has 460% more potassium than cheddar cheese - oat has 429mg of potassium in 100 grams and cheddar cheese has 76mg of potassium.