Cheese vs Oil
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Oil, soybean is higher in more vitamins & minerals
Calories (kcal)
Cheese 326
Oil —
Protein (g)
Cheese 24.5
Oil —
Carbs (g)
Cheese 2.07
Oil —
Fat (g)
Cheese 24.3
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 | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 326 kcal | — | |
| Macronutrients | |||
| Water | 42.2 g | — | |
| Protein | 24.5 g | — | |
| Total lipid (fat) | 24.3 g | — | |
| Carbohydrate, by difference | 2.07 g | — | |
| Sugars, Total | 0.430 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 13.7 g | 14.9 g | -8% |
| Fatty acids, total monounsaturated | 5.70 g | 22.1 g | -74% |
| Fatty acids, total trans | 0.877 g | — | |
| Cholesterol | 78.0 mg | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.038 mg | — | |
| Riboflavin (Vitamin B2) | 0.230 mg | — | |
| Niacin (Vitamin B3) | 0.083 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.398 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.091 mg | — | |
| Choline, total | 18.4 mg | — | |
| Vitamin B-12 — Cobalamin | 1.70 ug | — | |
| Vitamin A, RAE | 226 ug | — | |
| Carotene, beta | 33.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.490 mg | 12.2 mg | -96% |
| Vitamin D (D2 + D3) | 1.83 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 5.90 ug | — | |
| Minerals | |||
| Calcium, Ca | 661 mg | — | |
| Iron, Fe | 0.180 mg | — | |
| Magnesium, Mg | 26.7 mg | — | |
| Phosphorus, P | 475 mg | — | |
| Potassium, K | 116 mg | — | |
| Sodium, Na | 1810 mg | — | |
| Zinc, Zn | 3.28 mg | — | |
| Copper, Cu | 0.027 mg | — | |
| Manganese, Mn | 0.018 mg | — | |
| Selenium, Se | 22.4 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 325 kcal | — | |
| Energy (Atwater Specific Factors) | 326 kcal | — | |
| Energy | 1360 kj | — | |
| Nitrogen | 3.84 g | — | |
| Total fat (NLEA) | 21.4 g | 94.6 g | -77% |
| Ash | 6.93 g | — | |
| Sucrose | 0 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0.120 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0.300 g | — | |
| Choline, free | 1.20 mg | — | |
| Choline, from phosphocholine | 8.50 mg | — | |
| Choline, from phosphotidyl choline | 0.600 mg | — | |
| Choline, from glycerophosphocholine | 3.70 mg | — | |
| Choline, from sphingomyelin | 4.30 mg | — | |
| Betaine | 0.400 mg | 0 mg | |
| Retinol | 223 ug | — | |
| Beta-carotene (Provitamin A) | 2.00 ug | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 4.00 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 1.80 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.040 mg | 70.4 mg | -100% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 22.0 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.060 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.010 mg | 1.60 mg | -99% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.100 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0.030 mg | 0 mg | |
| Vitamin D (D2 + D3 — total) | 73.3 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.83 ug | — | |
| Vitamin K1 — Phylloquinone | 1.60 ug | — | |
| SFA 4:0 (Butyric acid) | 0.507 g | — | |
| SFA 6:0 (Caproic acid) | 0.399 g | — | |
| SFA 8:0 (Caprylic acid) | 0.253 g | — | |
| SFA 10:0 (Capric acid) | 0.585 g | — | |
| SFA 11:0 (Undecanoic acid) | 0.013 g | — | |
| SFA 12:0 (Lauric acid) | 0.662 g | — | |
| SFA 14:0 (Myristic acid) | 2.18 g | 0.075 g | +2807% |
| SFA 15:0 (Pentadecanoic acid) | 0.228 g | 0.014 g | +1529% |
| SFA 16:0 (Palmitic acid) | 6.09 g | 10.3 g | -41% |
| SFA 17:0 (Margaric acid) | 0.143 g | 0.086 g | +66% |
| SFA 18:0 (Stearic acid) | 2.59 g | 3.71 g | -30% |
| SFA 20:0 (Arachidic acid) | 0.038 g | 0.294 g | -87% |
| SFA 21:0 | — | 0.025 g | |
| SFA 22:0 (Behenic acid) | 0.013 g | 0.306 g | -96% |
| SFA 24:0 (Lignoceric acid) | 0.009 g | 0.124 g | -93% |
| MUFA 14:1 c | 0.167 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0.002 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.336 g | 0.080 g | +320% |
| MUFA 17:1 (Heptadecenoic acid) | 0.046 g | — | |
| MUFA 17:1 c | 0.046 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 5.11 g | 21.4 g | -76% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.042 g | — | |
| MUFA 20:1 c | 0.042 g | 0.600 g | -93% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.002 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.003 g | — | |
| Fatty acids, total polyunsaturated | 1.06 g | 57.6 g | -98% |
| PUFA 18:2 c | 0.839 g | 50.9 g | -98% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.705 g | 50.9 g | -99% |
| PUFA 18:2 CLAs | 0.134 g | — | |
| PUFA 18:3 c | 0.119 g | 6.62 g | -98% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.110 g | 6.62 g | -98% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.009 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.006 g | — | |
| PUFA 20:2 c | 0.007 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.007 g | — | |
| PUFA 20:3 c | 0.030 g | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.002 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.028 g | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.037 g | — | |
| PUFA 20:4c | 0.037 g | — | |
| PUFA 20:5c | 0.009 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.009 g | — | |
| PUFA 22:2 (Docosadienoic acid) | 0.002 g | — | |
| PUFA 22:5 c | 0.017 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.009 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.017 g | — | |
| PUFA 22:6 c | 0.002 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.002 g | — | |
| Fatty acids, total trans-monoenoic | 0.710 g | — | |
| TFA 16:1 t | 0.075 g | — | |
| TFA 18:1 t | 0.635 g | — | |
| TFA 22:1 t | 0 g | — | |
| Fatty acids, total trans-dienoic | 0.167 g | — | |
| TFA 18:2 t not further defined | 0.167 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 | |
| Tryptophan (EAA) | 0.310 g | — | |
| Threonine (EAA) | 0.950 g | — | |
| Isoleucine (EAA, BCAA) | 1.16 g | — | |
| Leucine (EAA, BCAA) | 2.29 g | — | |
| Lysine (EAA) | 1.96 g | — | |
| Methionine (EAA) | 0.535 g | — | |
| Cystine (conditionally essential) | 0.150 g | — | |
| Phenylalanine (EAA) | 1.17 g | — | |
| Tyrosine (conditionally essential) | 1.27 g | — | |
| Valine (EAA, BCAA) | 1.48 g | — | |
| Arginine (conditionally essential) | 0.910 g | — | |
| Histidine (EAA) | 0.675 g | — | |
| Alanine | 0.750 g | — | |
| Aspartic acid | 1.82 g | — | |
| Glutamic acid | 5.32 g | — | |
| Glycine (conditionally essential) | 0.435 g | — | |
| Proline (conditionally essential) | 2.38 g | — | |
| Serine | 1.37 g | — | |
| Daidzein | — | 0 mg | |
| Genistein | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 0.200 mg | |
| Choline from phosphatidylcholine | — | 0 mg | |
| Choline from phosphocholine | — | 0 mg | |
| Choline from sphingomyelin | — | 0 mg | |
| Free Choline | — | 0 mg | |
| Total Choline | — | 0.200 mg | |
| Iodine | |||
| Iodine mcg/100gB | — | 0 mcg | |
| 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.
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