Cheese vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cheese, colby is higher in more vitamins & minerals
Calories (kcal)
Cheese 394
Oil 884
Protein (g)
Cheese 23.8
Oil 0
Carbs (g)
Cheese 2.57
Oil 0
Fat (g)
Cheese 32.1
Oil 100
Fiber (g)
Cheese 0
Oil 0
Quick answers
Which has more protein?
Cheese, colby — 23.8g vs 0g per 100g.
Which has fewer calories?
Cheese, colby — 394 vs 884 kcal per 100g.
Which is more nutrient-dense?
Cheese, colby 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 | 394 kcal | 884 kcal | -55% |
| Macronutrients | |||
| Water | 38.2 g | 0 g | |
| Protein | 23.8 g | 0 g | |
| Total lipid (fat) | 32.1 g | 100 g | -68% |
| Carbohydrate, by difference | 2.57 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 20.2 g | 90.0 g | -78% |
| Fatty acids, total monounsaturated | 9.28 g | 4.80 g | +93% |
| Cholesterol | 95.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.015 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.375 mg | 0 mg | |
| Niacin (Vitamin B3) | 0.093 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.210 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.079 mg | 0 mg | |
| Biotin (Vitamin B7) | 18.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 15.4 mg | — | |
| Vitamin B-12 — Cobalamin | 0.830 ug | 0 ug | |
| Vitamin A, RAE | 264 ug | 0 ug | |
| Carotene, beta | 82.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.280 mg | 0.200 mg | +40% |
| Vitamin D (D2 + D3) | 0.600 ug | — | |
| Minerals | |||
| Calcium, Ca | 685 mg | 0 mg | |
| Iron, Fe | 0.760 mg | 0 mg | |
| Magnesium, Mg | 26.0 mg | 0 mg | |
| Phosphorus, P | 457 mg | 0 mg | |
| Potassium, K | 127 mg | 0 mg | |
| Sodium, Na | 604 mg | 0 mg | |
| Zinc, Zn | 3.07 mg | 0 mg | |
| Copper, Cu | 0.042 mg | — | |
| Manganese, Mn | 0.012 mg | — | |
| Selenium, Se | 14.5 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 1647 kj | 3699 kj | -55% |
| Ash | 3.36 g | 0 g | |
| Total Sugars | 0.520 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 18.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 18.0 ug | 0 ug | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 257 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 994 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 24.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.600 ug | — | |
| Vitamin K1 — Phylloquinone | 2.70 ug | — | |
| SFA 4:0 (Butyric acid) | 1.04 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.259 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.324 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.597 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.422 g | 3.10 g | -86% |
| SFA 14:0 (Myristic acid) | 3.83 g | 82.6 g | -95% |
| SFA 16:0 (Palmitic acid) | 8.23 g | 4.30 g | +91% |
| SFA 18:0 (Stearic acid) | 3.63 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.979 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.81 g | 4.80 g | +63% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.953 g | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.676 g | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.277 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Phytosterols | — | 0 mg | |
| Tryptophan (EAA) | 0.305 g | 0 g | |
| Threonine (EAA) | 0.845 g | 0 g | |
| Isoleucine (EAA, BCAA) | 1.48 g | 0 g | |
| Leucine (EAA, BCAA) | 2.28 g | 0 g | |
| Lysine (EAA) | 1.98 g | 0 g | |
| Methionine (EAA) | 0.622 g | 0 g | |
| Cystine (conditionally essential) | 0.119 g | 0 g | |
| Phenylalanine (EAA) | 1.25 g | 0 g | |
| Tyrosine (conditionally essential) | 1.15 g | 0 g | |
| Valine (EAA, BCAA) | 1.59 g | 0 g | |
| Arginine (conditionally essential) | 0.898 g | 0 g | |
| Histidine (EAA) | 0.834 g | 0 g | |
| Alanine | 0.670 g | 0 g | |
| Aspartic acid | 1.53 g | 0 g | |
| Glutamic acid | 5.81 g | 0 g | |
| Glycine (conditionally essential) | 0.410 g | 0 g | |
| Proline (conditionally essential) | 2.68 g | 0 g | |
| Serine | 1.39 g | 0 g | |
| Alcohol, ethyl | 0 g | 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.
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