Cheese vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cheese, cheddar (Includes foods for USDA's Food Distribution Program) is higher in more vitamins & minerals
Calories (kcal)
Cheese 403
Oil 900
Protein (g)
Cheese 22.9
Oil 0
Carbs (g)
Cheese 3.37
Oil 0
Fat (g)
Cheese 33.3
Oil 100
Fiber (g)
Cheese 0
Oil 0
Quick answers
Which has more protein?
Cheese, cheddar (Includes foods for USDA's Food Distribution Program) — 22.9g vs 0g per 100g.
Which has fewer calories?
Cheese, cheddar (Includes foods for USDA's Food Distribution Program) — 403 vs 900 kcal per 100g.
Which is more nutrient-dense?
Cheese, cheddar (Includes foods for USDA's Food Distribution Program) scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Cheese | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 403 kcal | 900 kcal | -55% |
| Macronutrients | |||
| Water | 36.8 g | 0 g | |
| Protein | 22.9 g | 0 g | |
| Total lipid (fat) | 33.3 g | 100 g | -67% |
| Carbohydrate, by difference | 3.37 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 18.9 g | 14.5 g | +30% |
| Fatty acids, total monounsaturated | 9.39 g | 54.2 g | -83% |
| Cholesterol | 99.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.029 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.428 mg | 0 mg | |
| Niacin (Vitamin B3) | 0.059 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.410 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.066 mg | — | |
| Biotin (Vitamin B7) | 27.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 16.5 mg | — | |
| Vitamin B-12 — Cobalamin | 1.10 ug | 0 ug | |
| Vitamin A, RAE | 337 ug | 694 ug | -51% |
| Carotene, beta | 85.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.710 mg | 8.27 mg | -91% |
| Vitamin D (D2 + D3) | 0.600 ug | 5.70 ug | -89% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 8.60 ug | 2.00 ug | +330% |
| Minerals | |||
| Calcium, Ca | 710 mg | 0 mg | |
| Iron, Fe | 0.140 mg | 0 mg | |
| Magnesium, Mg | 27.0 mg | 0 mg | |
| Phosphorus, P | 455 mg | 0 mg | |
| Potassium, K | 76.0 mg | 0 mg | |
| Sodium, Na | 653 mg | 0 mg | |
| Zinc, Zn | 3.64 mg | 0 mg | |
| Copper, Cu | 0.030 mg | 0 mg | |
| Manganese, Mn | 0.027 mg | 0 mg | |
| Selenium, Se | 28.5 ug | 3.00 ug | +850% |
| Other Nutrients | |||
| Energy | 1684 kj | 3766 kj | -55% |
| Ash | 3.71 g | 0 g | |
| Total Sugars | 0.480 g | 0 g | |
| Sucrose | 0 g | 0 g | = |
| Glucose | 0.260 g | 0 g | |
| Fructose | 0 g | 0 g | = |
| Lactose | 0.120 g | 0 g | |
| Maltose | 0 g | 0 g | = |
| Galactose | 0.100 g | 0 g | |
| Starch | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 27.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 27.0 ug | — | |
| Betaine | 0.700 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 330 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 1242 IU | 2310 IU | -46% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 24.0 IU | 228 IU | -89% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.600 ug | — | |
| Vitamin K1 — Phylloquinone | 2.40 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0.634 g | — | |
| SFA 6:0 (Caproic acid) | 0.539 g | — | |
| SFA 8:0 (Caprylic acid) | 0.337 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.820 g | 0.120 g | +583% |
| SFA 12:0 (Lauric acid) | 0.935 g | 0.980 g | -5% |
| SFA 14:0 (Myristic acid) | 3.01 g | 5.94 g | -49% |
| SFA 15:0 (Pentadecanoic acid) | 0.318 g | 0.230 g | +38% |
| SFA 16:0 (Palmitic acid) | 8.63 g | 6.57 g | +31% |
| SFA 17:0 (Margaric acid) | 0.191 g | 0 g | |
| SFA 18:0 (Stearic acid) | 3.39 g | 0.650 g | +422% |
| SFA 20:0 (Arachidic acid) | 0.048 g | 0 g | |
| SFA 22:0 (Behenic acid) | 0.015 g | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.008 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.296 g | 1.43 g | -79% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0.090 g | -100% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.504 g | 20.3 g | -98% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.403 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.059 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.40 g | 19.2 g | -61% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 6.59 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.065 g | 9.56 g | -99% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | 3.52 g | -100% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.001 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.001 g | 0.100 g | -99% |
| Fatty acids, total polyunsaturated | 0.942 g | 10.8 g | -91% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.17 g | 0.710 g | +65% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.791 g | — | |
| PUFA 18:2 CLAs | 0.166 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.114 g | 0.470 g | -76% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.108 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.003 g | — | |
| PUFA 18:3i | 0.002 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.360 g | -100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.007 g | 0.110 g | -94% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.037 g | 0.050 g | -26% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.001 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.036 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.053 g | 0.490 g | -89% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.010 g | 2.80 g | -100% |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | — | 0.120 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.009 g | 0.160 g | -94% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.017 g | 1.59 g | -99% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.001 g | 3.94 g | -100% |
| TFA 16:1 t | 0.101 g | — | |
| TFA 18:1 t | 0.816 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.214 g | — | |
| Tryptophan (EAA) | 0.547 g | — | |
| Threonine (EAA) | 1.04 g | — | |
| Isoleucine (EAA, BCAA) | 1.21 g | — | |
| Leucine (EAA, BCAA) | 1.94 g | — | |
| Lysine (EAA) | 1.02 g | — | |
| Methionine (EAA) | 0.547 g | — | |
| Cystine (conditionally essential) | 0.123 g | — | |
| Phenylalanine (EAA) | 1.07 g | — | |
| Tyrosine (conditionally essential) | 1.11 g | — | |
| Valine (EAA, BCAA) | 1.40 g | — | |
| Arginine (conditionally essential) | 0.547 g | — | |
| Histidine (EAA) | 0.547 g | — | |
| Alanine | 0.751 g | — | |
| Aspartic acid | 1.73 g | — | |
| Glutamic acid | 4.74 g | — | |
| Glycine (conditionally essential) | 0.547 g | — | |
| Proline (conditionally essential) | 2.50 g | — | |
| Serine | 0.780 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Cheese, cheddar (Includes foods for USDA's Food Distribution Program) nutrition facts Oil, beluga, whale (Alaska Native) nutrition facts Compare other foods →
Dig deeper — biggest differences
Selenium, Se +850% in Cheese, cheddar (Includes foods for USDA's Food Distribution Program) Vitamin K2 — Menaquinone-4 (MK-4) +330% in Cheese, cheddar (Includes foods for USDA's Food Distribution Program) Vitamin E (alpha-tocopherol) -91% in Cheese, cheddar (Includes foods for USDA's Food Distribution Program) Vitamin D (D2 + D3) -89% in Cheese, cheddar (Includes foods for USDA's Food Distribution Program)
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