Cheese vs Oil

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Oil, soybean is higher in more vitamins & minerals

Calories (kcal)

Cheese 408
Oil —

Protein (g)

Cheese 23.3
Oil —

Carbs (g)

Cheese 2.44
Oil —

Fat (g)

Cheese 34.0
Oil —

Fiber (g)

Cheese —
Oil —

Quick answers

Which is more nutrient-dense?

Oil, soybean 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
Energy
Energy 408 kcal —
Macronutrients
Water 36.6 g —
Protein 23.3 g —
Total lipid (fat) 34.0 g —
Carbohydrate, by difference 2.44 g —
Sugars, Total 0.330 g —
Fats & Fatty Acids
Fatty acids, total saturated 19.2 g 14.9 g
Fatty acids, total monounsaturated 7.44 g 22.1 g
Fatty acids, total trans 1.14 g —
Cholesterol 100 mg —
Vitamins
Thiamin (Vitamin B1) 0.029 mg —
Riboflavin (Vitamin B2) 0.441 mg —
Niacin (Vitamin B3) 0.052 mg —
Pantothenic acid (Vitamin B5) 0.413 mg —
Vitamin B-6 — Pyridoxine 0.069 mg —
Biotin (Vitamin B7) 21.0 ug —
Vitamin B-12 — Cobalamin 1.06 ug —
Vitamin A, RAE 316 ug —
Vitamin E (alpha-tocopherol) 0.750 mg 12.2 mg
Vitamin K2 — Menaquinone-4 (MK-4) 9.30 ug —
Minerals
Calcium, Ca 707 mg —
Iron, Fe 0.160 mg —
Magnesium, Mg 26.8 mg —
Phosphorus, P 458 mg —
Potassium, K 77.0 mg —
Sodium, Na 654 mg —
Zinc, Zn 3.67 mg —
Copper, Cu 0.033 mg —
Manganese, Mn 0.026 mg —
Selenium, Se 28.3 ug —
Other Nutrients
Energy (Atwater General Factors) 409 kcal —
Energy (Atwater Specific Factors) 408 kcal —
Energy 1710 kj —
Nitrogen 3.65 g —
Total fat (NLEA) 29.0 g 94.6 g
Ash 3.67 g —
Sucrose 0 g —
Glucose 0.100 g —
Fructose 0 g —
Lactose 0.160 g —
Maltose 0 g —
Galactose 0.070 g —
Betaine 0.700 mg 0 mg
Retinol 316 ug —
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0 mg 1.80 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0.040 mg 70.4 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0 mg 22.0 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0 mg 0 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0 mg 1.60 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0 mg 0 mg
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0 mg 0 mg
Vitamin K1 — Phylloquinone 2.40 ug —
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug —
SFA 4:0 (Butyric acid) 0.653 g —
SFA 6:0 (Caproic acid) 0.543 g —
SFA 8:0 (Caprylic acid) 0.349 g —
SFA 10:0 (Capric acid) 0.843 g —
SFA 11:0 (Undecanoic acid) 0 g —
SFA 12:0 (Lauric acid) 0.963 g —
SFA 14:0 (Myristic acid) 3.10 g 0.075 g
SFA 15:0 (Pentadecanoic acid) 0.327 g 0.014 g
SFA 16:0 (Palmitic acid) 8.79 g 10.3 g
SFA 17:0 (Margaric acid) 0.196 g 0.086 g
SFA 18:0 (Stearic acid) 3.39 g 3.71 g
SFA 20:0 (Arachidic acid) 0.049 g 0.294 g
SFA 21:0 — 0.025 g
SFA 22:0 (Behenic acid) 0.015 g 0.306 g
SFA 24:0 (Lignoceric acid) 0.009 g 0.124 g
MUFA 14:1 c 0.310 g —
MUFA 15:1 (Pentadecenoic acid) 0 g —
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) 0.412 g 0.080 g
MUFA 17:1 (Heptadecenoic acid) 0.061 g —
MUFA 17:1 c 0.061 g —
MUFA 18:1 c (Omega-9, Oleic acid — cis) 6.59 g 21.4 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.064 g —
MUFA 20:1 c 0.064 g 0.600 g
MUFA 22:1 c (Omega-9, Erucic acid — cis) 0.001 g —
MUFA 24:1 c (Omega-9, Nervonic acid — cis) 0 g —
Fatty acids, total polyunsaturated 1.18 g 57.6 g
PUFA 18:2 c 0.939 g 50.9 g
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) 0.772 g 50.9 g
PUFA 18:2 CLAs 0.167 g —
PUFA 18:3 c 0.118 g 6.62 g
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) 0.116 g 6.62 g
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) 0.002 g —
PUFA 18:3i 0.003 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0.001 g —
PUFA 20:2 c 0.007 g —
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) 0.007 g —
PUFA 20:3 c 0.037 g 0 g
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 0 g
PUFA 20:3 n-9 (Omega-9, Mead acid) 0 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0.051 g —
PUFA 20:4c 0.051 g —
PUFA 20:5c 0.010 g —
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0.010 g —
PUFA 22:2 (Docosadienoic acid) 0.002 g —
PUFA 22:5 c 0.018 g —
PUFA 22:4 (Omega-6, Adrenic acid) 0.008 g —
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0.018 g —
PUFA 22:6 c 0.001 g —
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0.001 g —
Fatty acids, total trans-monoenoic 0.920 g —
TFA 16:1 t 0.104 g —
TFA 18:1 t 0.816 g —
TFA 22:1 t 0 g —
Fatty acids, total trans-dienoic 0.225 g —
TFA 18:2 t not further defined 0.225 g —
Stigmasterol — 55.4 mg
Campesterol — 58.0 mg
Brassicasterol — 0 mg
Beta-sitosterol — 153 mg
Campestanol — 2.15 mg
Beta-sitostanol — 5.62 mg
Delta-5-avenasterol — 10.5 mg
Phytosterols, other — 20.8 mg
Daidzein — 0 mg
Genistein — 0 mg
Choline
Choline from glycerophoshocholine 2.30 mg 0.200 mg
Choline from phosphatidylcholine 7.40 mg 0 mg
Choline from phosphocholine 0.600 mg 0 mg
Choline from sphingomyelin 4.60 mg 0 mg
Free Choline 1.60 mg 0 mg
Total Choline 17.0 mg 0.200 mg
Iodine
Iodine mcg/100gB 45.9 mcg 0 mcg
Fluoride
Mean mcg/100g ** 34.9 mg —
Isoflavones
Total isoflavones — 0 mg

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Cheese, cheddar nutrition facts Oil, soybean nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin E (alpha-tocopherol) -94% in Cheese, cheddar

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