Cheese vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cheese, feta is higher in more vitamins & minerals
Calories (kcal)
Cheese 265
Oil 884
Protein (g)
Cheese 14.2
Oil 0
Carbs (g)
Cheese 3.88
Oil 0
Fat (g)
Cheese 21.5
Oil 100
Fiber (g)
Cheese 0
Oil 0
Quick answers
Which has more protein?
Cheese, feta — 14.2g vs 0g per 100g.
Which has fewer calories?
Cheese, feta — 265 vs 884 kcal per 100g.
Which is more nutrient-dense?
Cheese, feta 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 | 265 kcal | 884 kcal | -70% |
| Macronutrients | |||
| Water | 55.2 g | 0.080 g | +68925% |
| Protein | 14.2 g | 0 g | |
| Total lipid (fat) | 21.5 g | 100 g | -79% |
| Carbohydrate, by difference | 3.88 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 13.3 g | 86.5 g | -85% |
| Fatty acids, total monounsaturated | 4.62 g | 5.68 g | -19% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 89.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.154 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.844 mg | 0 mg | |
| Niacin (Vitamin B3) | 0.991 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.967 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.424 mg | 0 mg | |
| Biotin (Vitamin B7) | 32.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 15.4 mg | 0.300 mg | +5033% |
| Vitamin B-12 — Cobalamin | 1.69 ug | 0 ug | |
| Vitamin A, RAE | 125 ug | 0 ug | |
| Carotene, beta | 3.00 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.180 mg | 0.090 mg | +100% |
| Vitamin D (D2 + D3) | 0.400 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 493 mg | 2.00 mg | +24550% |
| Iron, Fe | 0.650 mg | 0.150 mg | +333% |
| Magnesium, Mg | 19.0 mg | 0 mg | |
| Phosphorus, P | 337 mg | 0 mg | |
| Potassium, K | 62.0 mg | 2.00 mg | +3000% |
| Sodium, Na | 1139 mg | 5.00 mg | +22680% |
| Zinc, Zn | 2.88 mg | 0.040 mg | +7100% |
| Copper, Cu | 0.032 mg | 0 mg | |
| Manganese, Mn | 0.028 mg | 0 mg | |
| Selenium, Se | 15.0 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 1107 kj | 3699 kj | -70% |
| Ash | 5.20 g | 0.010 g | +51900% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 32.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 32.0 ug | 0 ug | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 125 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 422 IU | 0 IU | |
| 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 | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.200 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 16.0 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.400 ug | — | |
| Vitamin K1 — Phylloquinone | 1.80 ug | 0.500 ug | +260% |
| SFA 4:0 (Butyric acid) | 0.714 g | 0.063 g | +1033% |
| SFA 6:0 (Caproic acid) | 0.528 g | 0.752 g | -30% |
| SFA 8:0 (Caprylic acid) | 0.503 g | 7.89 g | -94% |
| SFA 10:0 (Capric acid) | 1.82 g | 5.60 g | -67% |
| SFA 12:0 (Lauric acid) | 1.07 g | 44.5 g | -98% |
| SFA 14:0 (Myristic acid) | 2.55 g | 16.7 g | -85% |
| SFA 16:0 (Palmitic acid) | 4.75 g | 8.18 g | -42% |
| SFA 18:0 (Stearic acid) | 1.37 g | 2.84 g | -52% |
| SFA 20:0 (Arachidic acid) | — | 0.037 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.385 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.97 g | 5.68 g | -30% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 5.68 g | |
| 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 | 0.591 g | 1.45 g | -59% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.326 g | 1.45 g | -78% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 1.45 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.265 g | 0 g | |
| PUFA 18:3i | — | 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 | = |
| Fatty acids, total trans-monoenoic | — | 0 g | |
| TFA 18:1 t | — | 0 g | |
| Fatty acids, total trans-polyenoic | — | 0 g | |
| Phytosterols | — | 86.0 mg | |
| Tryptophan (EAA) | 0.200 g | 0 g | |
| Threonine (EAA) | 0.637 g | 0 g | |
| Isoleucine (EAA, BCAA) | 0.803 g | 0 g | |
| Leucine (EAA, BCAA) | 1.39 g | 0 g | |
| Lysine (EAA) | 1.22 g | 0 g | |
| Methionine (EAA) | 0.368 g | 0 g | |
| Cystine (conditionally essential) | 0.083 g | 0 g | |
| Phenylalanine (EAA) | 0.675 g | 0 g | |
| Tyrosine (conditionally essential) | 0.668 g | 0 g | |
| Valine (EAA, BCAA) | 1.07 g | 0 g | |
| Arginine (conditionally essential) | 0.470 g | 0 g | |
| Histidine (EAA) | 0.397 g | 0 g | |
| Alanine | 0.639 g | 0 g | |
| Aspartic acid | 0.779 g | 0 g | |
| Glutamic acid | 2.42 g | 0 g | |
| Glycine (conditionally essential) | 0.097 g | 0 g | |
| Proline (conditionally essential) | 1.38 g | 0 g | |
| Serine | 1.17 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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