Cheese vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program) is higher in more vitamins & minerals
Calories (kcal)
Cheese 316
Oil 900
Protein (g)
Cheese 27.4
Oil 0
Carbs (g)
Cheese 2.67
Oil 0
Fat (g)
Cheese 20.4
Oil 100
Fiber (g)
Cheese 0
Oil 0
Quick answers
Which has more protein?
Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program) — 27.4g vs 0g per 100g.
Which has fewer calories?
Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program) — 316 vs 900 kcal per 100g.
Which is more nutrient-dense?
Cheese, cheddar, reduced fat (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 | 316 kcal | 900 kcal | -65% |
| Macronutrients | |||
| Water | 44.3 g | 0 g | |
| Protein | 27.4 g | 0 g | |
| Total lipid (fat) | 20.4 g | 100 g | -80% |
| Carbohydrate, by difference | 2.67 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 12.6 g | 14.5 g | -13% |
| Fatty acids, total monounsaturated | 5.30 g | 54.2 g | -90% |
| Fatty acids, total trans | 0.733 g | — | |
| Cholesterol | 76.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.021 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.397 mg | 0 mg | |
| Niacin (Vitamin B3) | 0.145 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.389 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.084 mg | — | |
| Biotin (Vitamin B7) | 20.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 15.4 mg | — | |
| Vitamin B-12 — Cobalamin | 1.41 ug | 0 ug | |
| Vitamin A, RAE | 145 ug | 694 ug | -79% |
| Carotene, beta | 28.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.480 mg | 8.27 mg | -94% |
| Vitamin D (D2 + D3) | 0.300 ug | 5.70 ug | -95% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 2.00 ug | |
| Minerals | |||
| Calcium, Ca | 761 mg | 0 mg | |
| Iron, Fe | 0.120 mg | 0 mg | |
| Magnesium, Mg | 27.0 mg | 0 mg | |
| Phosphorus, P | 520 mg | 0 mg | |
| Potassium, K | 63.0 mg | 0 mg | |
| Sodium, Na | 628 mg | 0 mg | |
| Zinc, Zn | 4.44 mg | 0 mg | |
| Copper, Cu | 0.043 mg | 0 mg | |
| Manganese, Mn | 0.031 mg | 0 mg | |
| Selenium, Se | 35.8 ug | 3.00 ug | +1093% |
| Other Nutrients | |||
| Energy | 1323 kj | 3766 kj | -65% |
| Ash | 3.89 g | 0 g | |
| Total Sugars | 0.260 g | 0 g | |
| Sucrose | 0 g | 0 g | = |
| Glucose | 0 g | 0 g | = |
| Fructose | 0 g | 0 g | = |
| Lactose | 0.180 g | 0 g | |
| Maltose | 0 g | 0 g | = |
| Galactose | 0.070 g | 0 g | |
| Starch | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 20.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 20.0 ug | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 142 ug | — | |
| Beta-carotene (Provitamin A) | 1.00 ug | 0 ug | |
| Vitamin A, IU | 522 IU | 2310 IU | -77% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 4.00 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) | 0.080 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) | 13.0 IU | 228 IU | -94% |
| Vitamin K1 — Phylloquinone | 1.50 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0.439 g | — | |
| SFA 6:0 (Caproic acid) | 0.361 g | — | |
| SFA 8:0 (Caprylic acid) | 0.228 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.563 g | 0.120 g | +369% |
| SFA 12:0 (Lauric acid) | 0.641 g | 0.980 g | -35% |
| SFA 14:0 (Myristic acid) | 2.05 g | 5.94 g | -65% |
| SFA 15:0 (Pentadecanoic acid) | 0.227 g | 0.230 g | -1% |
| SFA 16:0 (Palmitic acid) | 5.76 g | 6.57 g | -12% |
| SFA 17:0 (Margaric acid) | 0.128 g | 0 g | |
| SFA 18:0 (Stearic acid) | 2.16 g | 0.650 g | +232% |
| SFA 20:0 (Arachidic acid) | 0.031 g | 0 g | |
| SFA 22:0 (Behenic acid) | 0.009 g | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.007 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.201 g | 1.43 g | -86% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0.090 g | -100% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.327 g | 20.3 g | -98% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.260 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.038 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.69 g | 19.2 g | -76% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 4.18 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.040 g | 9.56 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.002 g | 3.52 g | -100% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.002 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.007 g | 0.100 g | -93% |
| Fatty acids, total polyunsaturated | 0.893 g | 10.8 g | -92% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.743 g | 0.710 g | +5% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.495 g | — | |
| PUFA 18:2 CLAs | 0.099 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.064 g | 0.470 g | -86% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.061 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:3i | 0.003 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) | 0.003 g | 0.110 g | -97% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.025 g | 0.050 g | -50% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.025 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.035 g | 0.490 g | -93% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.006 g | 2.80 g | -100% |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | — | 0.120 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.006 g | 0.160 g | -96% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.010 g | 1.59 g | -99% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 3.94 g | -100% |
| Fatty acids, total trans-monoenoic | 0.581 g | — | |
| TFA 16:1 t | 0.068 g | — | |
| TFA 18:1 t | 0.514 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.149 g | — | |
| Fatty acids, total trans-polyenoic | 0.152 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, reduced fat (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 +1093% in Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program) Vitamin D (D2 + D3) -95% in Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program) Vitamin E (alpha-tocopherol) -94% in Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program) Vitamin A, RAE -79% in Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program)
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