Cheese vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cheese, roquefort is higher in more vitamins & minerals
Calories (kcal)
Cheese 369
Oil 884
Protein (g)
Cheese 21.5
Oil 0
Carbs (g)
Cheese 2.00
Oil 0
Fat (g)
Cheese 30.6
Oil 100
Fiber (g)
Cheese 0
Oil 0
Quick answers
Which has more protein?
Cheese, roquefort — 21.5g vs 0g per 100g.
Which has fewer calories?
Cheese, roquefort — 369 vs 884 kcal per 100g.
Which is more nutrient-dense?
Cheese, roquefort 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 | 369 kcal | 884 kcal | -58% |
| Macronutrients | |||
| Water | 39.4 g | 0.080 g | +49125% |
| Protein | 21.5 g | 0 g | |
| Total lipid (fat) | 30.6 g | 100 g | -69% |
| Carbohydrate, by difference | 2.00 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 19.3 g | 86.5 g | -78% |
| Fatty acids, total monounsaturated | 8.47 g | 5.68 g | +49% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 90.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.040 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.586 mg | 0 mg | |
| Niacin (Vitamin B3) | 0.734 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 1.73 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.124 mg | 0 mg | |
| Biotin (Vitamin B7) | 49.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 0.300 mg | |
| Vitamin B-12 — Cobalamin | 0.640 ug | 0 ug | |
| Vitamin A, RAE | 294 ug | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.090 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 662 mg | 2.00 mg | +33000% |
| Iron, Fe | 0.560 mg | 0.150 mg | +273% |
| Magnesium, Mg | 30.0 mg | 0 mg | |
| Phosphorus, P | 392 mg | 0 mg | |
| Potassium, K | 91.0 mg | 2.00 mg | +4450% |
| Sodium, Na | 1809 mg | 5.00 mg | +36080% |
| Zinc, Zn | 2.08 mg | 0.040 mg | +5100% |
| Copper, Cu | 0.034 mg | 0 mg | |
| Manganese, Mn | 0.030 mg | 0 mg | |
| Selenium, Se | 14.5 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 1544 kj | 3699 kj | -58% |
| Ash | 6.44 g | 0.010 g | +64300% |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 49.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 49.0 ug | 0 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 290 ug | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 1047 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 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) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 0.500 ug | |
| SFA 4:0 (Butyric acid) | 0.877 g | 0.063 g | +1292% |
| SFA 6:0 (Caproic acid) | 0.660 g | 0.752 g | -12% |
| SFA 8:0 (Caprylic acid) | 0.674 g | 7.89 g | -91% |
| SFA 10:0 (Capric acid) | 2.16 g | 5.60 g | -61% |
| SFA 12:0 (Lauric acid) | 1.29 g | 44.5 g | -97% |
| SFA 14:0 (Myristic acid) | 3.25 g | 16.7 g | -80% |
| SFA 16:0 (Palmitic acid) | 6.57 g | 8.18 g | -20% |
| SFA 18:0 (Stearic acid) | 3.14 g | 2.84 g | +10% |
| SFA 20:0 (Arachidic acid) | — | 0.037 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.730 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.46 g | 5.68 g | +31% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 5.68 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 1.32 g | 1.45 g | -9% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.616 g | 1.45 g | -58% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 1.45 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.704 g | 0 g | |
| PUFA 18:3i | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 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 | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 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) | 0.303 g | 0 g | |
| Threonine (EAA) | 0.965 g | 0 g | |
| Isoleucine (EAA, BCAA) | 1.22 g | 0 g | |
| Leucine (EAA, BCAA) | 2.11 g | 0 g | |
| Lysine (EAA) | 1.85 g | 0 g | |
| Methionine (EAA) | 0.558 g | 0 g | |
| Cystine (conditionally essential) | 0.126 g | 0 g | |
| Phenylalanine (EAA) | 1.02 g | 0 g | |
| Tyrosine (conditionally essential) | 1.01 g | 0 g | |
| Valine (EAA, BCAA) | 1.61 g | 0 g | |
| Arginine (conditionally essential) | 0.713 g | 0 g | |
| Histidine (EAA) | 0.602 g | 0 g | |
| Alanine | 0.969 g | 0 g | |
| Aspartic acid | 1.18 g | 0 g | |
| Glutamic acid | 3.67 g | 0 g | |
| Glycine (conditionally essential) | 0.148 g | 0 g | |
| Proline (conditionally essential) | 2.09 g | 0 g | |
| Serine | 1.77 g | 0 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 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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