Oats vs. Parmesan Cheese
Nutrition comparison of Oats and Parmesan Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
parmesan cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and parmesan cheese:
- Both oats and parmesan cheese are high in calcium, calories and protein.
- Oat has more thiamin, niacin, pantothenic acid and folate, however, parmesan cheese contains more riboflavin and Vitamin B12.
- Oat is an excellent source of dietary fiber, iron and potassium.
- Parmesan cheese is an excellent source of Vitamin A.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Parmesan Cheese (Cheese, parmesan, hard) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and parmesan cheese are high in calories. Oat is very similar to oat for calories - oat has 389 calories per 100 grams and parmesan cheese has 392 calories.
For macronutrient ratios, oats is much lighter in protein, much heavier in carbs and much lighter in fat compared to parmesan cheese per calorie. Oats has a macronutrient ratio of 17:67:16 and for parmesan cheese, 38:3:59 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Parmesan Cheese | |
|---|---|---|
| Protein | 17% | 38% |
| Carbohydrates | 67% | 3% |
| Fat | 16% | 59% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and parmesan cheese has 95% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and parmesan cheese has 3.2g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than parmesan cheese - oat has 10.6g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
sugar
Parmesan cheese and oats contain similar amounts of sugar - parmesan cheese has 0.11g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and parmesan cheese are high in protein. Parmesan cheese has 112% more protein than oat - oat has 16.9g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and oat has 92% less saturated fat than parmesan cheese - oat has 1.2g of saturated fat per 100 grams and parmesan cheese has 14.9g of saturated fat.
cholesterol
Oat has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin A
Parmesan cheese is an excellent source of Vitamin A and it has more Vitamin A than oat - parmesan cheese has 207ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin D
Parmesan cheese has more Vitamin D than oat - parmesan cheese has 19iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Parmesan cheese and oats contain similar amounts of Vitamin E - parmesan cheese has 0.22mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Parmesan cheese and oats contain similar amounts of Vitamin K - parmesan cheese has 1.7ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, niacin, pantothenic acid and folate, however, parmesan cheese contains more riboflavin and Vitamin B12. Both oats and parmesan cheese contain significant amounts of Vitamin B6.
| Oats | Parmesan Cheese | |
|---|---|---|
| Thiamin | 0.763 MG | 0.039 MG |
| Riboflavin | 0.139 MG | 0.332 MG |
| Niacin | 0.961 MG | 0.271 MG |
| Pantothenic acid | 1.349 MG | 0.453 MG |
| Vitamin B6 | 0.119 MG | 0.091 MG |
| Folate | 56 UG | 7 UG |
| Vitamin B12 | ~ | 1.2 UG |
Minerals
calcium
Both oats and parmesan cheese are high in calcium. Parmesan cheese has 20 times more calcium than oat - oat has 54mg of calcium per 100 grams and parmesan cheese has 1184mg of calcium.
iron
Oat is an excellent source of iron and it has 476% more iron than parmesan cheese - oat has 4.7mg of iron per 100 grams and parmesan cheese has 0.82mg of iron.
potassium
Oat is an excellent source of potassium and it has 366% more potassium than parmesan cheese - oat has 429mg of potassium per 100 grams and parmesan cheese has 92mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, parmesan cheese has more alpha linoleic acid (ALA) than oat per 100 grams.
| Oats | Parmesan Cheese | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.297 G |
| Total | 0.111 G | 0.297 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than parmesan cheese per 100 grams.
| Oats | Parmesan Cheese | |
|---|---|---|
| linoleic acid | 2.424 G | 0.272 G |
| Total | 2.424 G | 0.272 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 Parmesan Cheese (Cheese, parmesan, hard) .
Oats g
()
|
Daily Values (%) |
Parmesan Cheese g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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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 % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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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% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oats or parmesan cheese contain more calories in 100 grams?Both oats and parmesan cheese are high in calories. Oat is quite similar to oat for calories - oat has 389 calories in 100g and parmesan cheese has 392 calories.
Is oats or parmesan cheese better for protein?
Both oats and parmesan cheese are high in protein. Parmesan cheese has 110% more protein than oat - oat has 16.9g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Does oats or parmesan cheese have more carbohydrates?
By weight, oat is high in carbohydrates and parmesan cheese has 100% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and parmesan cheese has 3.2g of carbohydrates.
Does oats or parmesan cheese contain more calcium?
Both oats and parmesan cheese are high in calcium. Parmesan cheese has 20 times more calcium than oat - oat has 54mg of calcium in 100 grams and parmesan cheese has 1184mg of calcium.
Does oats or parmesan cheese contain more iron?
Oat is an abundant source of iron and it has 480% more iron than parmesan cheese - oat has 4.7mg of iron in 100 grams and parmesan cheese has 0.82mg of iron.
Does oats or parmesan cheese contain more potassium?
Oat is a rich source of potassium and it has 370% more potassium than parmesan cheese - oat has 429mg of potassium in 100 grams and parmesan cheese has 92mg of potassium.