Cheese vs Oil
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Oil, soybean is higher in more vitamins & minerals
Calories (kcal)
Cheese 393
Oil —
Protein (g)
Cheese 27.0
Oil —
Carbs (g)
Cheese 1.44
Oil —
Fat (g)
Cheese 31.0
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 | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 393 kcal | — | |
| Macronutrients | |||
| Water | 37.6 g | — | |
| Protein | 27.0 g | — | |
| Total lipid (fat) | 31.0 g | — | |
| Carbohydrate, by difference | 1.44 g | — | |
| Sugars, Total | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 18.2 g | 14.9 g | +22% |
| Fatty acids, total monounsaturated | 7.26 g | 22.1 g | -67% |
| Fatty acids, total trans | 0.993 g | — | |
| Cholesterol | 93.0 mg | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.011 mg | — | |
| Riboflavin (Vitamin B2) | 0.303 mg | — | |
| Niacin (Vitamin B3) | 0.060 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.352 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.070 mg | — | |
| Biotin (Vitamin B7) | 9.00 ug | — | |
| Choline, total | 13.8 mg | — | |
| Vitamin B-12 — Cobalamin | 3.02 ug | — | |
| Vitamin A, RAE | 292 ug | — | |
| Carotene, beta | 60.0 ug | — | |
| Carotene, alpha | 1.00 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.600 mg | 12.2 mg | -95% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 6.30 ug | — | |
| Minerals | |||
| Calcium, Ca | 890 mg | — | |
| Iron, Fe | 0.130 mg | — | |
| Magnesium, Mg | 33.4 mg | — | |
| Phosphorus, P | 574 mg | — | |
| Potassium, K | 71.0 mg | — | |
| Sodium, Na | 185 mg | — | |
| Zinc, Zn | 4.37 mg | — | |
| Copper, Cu | 0.047 mg | — | |
| Manganese, Mn | 0.027 mg | — | |
| Selenium, Se | 30.1 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 393 kcal | — | |
| Energy (Atwater Specific Factors) | 393 kcal | — | |
| Energy | 1640 kj | — | |
| Nitrogen | 4.23 g | — | |
| Total fat (NLEA) | 27.6 g | 94.6 g | -71% |
| Ash | 2.97 g | — | |
| Sucrose | 0 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Choline, free | 3.30 mg | — | |
| Choline, from phosphocholine | 0.100 mg | — | |
| Choline, from phosphotidyl choline | 6.00 mg | — | |
| Choline, from glycerophosphocholine | 0 mg | — | |
| Choline, from sphingomyelin | 4.40 mg | — | |
| Betaine | 0.100 mg | 0 mg | |
| Retinol | 287 ug | — | |
| Beta-carotene (Provitamin A) | 2.00 ug | — | |
| Beta-cryptoxanthin (Provitamin A) | 1.00 ug | — | |
| Lycopene | 8.00 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.020 mg | 1.80 mg | -99% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.080 mg | 70.4 mg | -100% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 22.0 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.130 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 1.60 mg | -100% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 1.40 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.679 g | — | |
| SFA 6:0 (Caproic acid) | 0.541 g | — | |
| SFA 8:0 (Caprylic acid) | 0.326 g | — | |
| SFA 10:0 (Capric acid) | 0.766 g | — | |
| SFA 11:0 (Undecanoic acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.874 g | — | |
| SFA 14:0 (Myristic acid) | 2.92 g | 0.075 g | +3793% |
| SFA 15:0 (Pentadecanoic acid) | 0.305 g | 0.014 g | +2079% |
| SFA 16:0 (Palmitic acid) | 8.34 g | 10.3 g | -19% |
| SFA 17:0 (Margaric acid) | 0.189 g | 0.086 g | +120% |
| SFA 18:0 (Stearic acid) | 3.18 g | 3.71 g | -14% |
| SFA 20:0 (Arachidic acid) | 0.044 g | 0.294 g | -85% |
| SFA 21:0 | — | 0.025 g | |
| SFA 22:0 (Behenic acid) | 0.014 g | 0.306 g | -95% |
| SFA 24:0 (Lignoceric acid) | 0.009 g | 0.124 g | -93% |
| MUFA 14:1 c | 0.299 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.464 g | 0.080 g | +480% |
| MUFA 17:1 (Heptadecenoic acid) | 0.063 g | — | |
| MUFA 17:1 c | 0.063 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 6.37 g | 21.4 g | -70% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.060 g | — | |
| MUFA 20:1 c | 0.060 g | 0.600 g | -90% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.002 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.14 g | 57.6 g | -98% |
| PUFA 18:2 c | 0.894 g | 50.9 g | -98% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.731 g | 50.9 g | -99% |
| PUFA 18:2 CLAs | 0.163 g | — | |
| PUFA 18:3 c | 0.127 g | 6.62 g | -98% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.125 g | 6.62 g | -98% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.002 g | — | |
| PUFA 18:3i | 0.002 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 | 0.035 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) | 0.032 g | 0 g | |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.046 g | — | |
| PUFA 20:4c | 0.046 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 | 0.018 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.007 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.018 g | — | |
| PUFA 22:6 c | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.802 g | — | |
| TFA 16:1 t | 0.102 g | — | |
| TFA 18:1 t | 0.700 g | — | |
| TFA 22:1 t | 0 g | — | |
| Fatty acids, total trans-dienoic | 0.191 g | — | |
| TFA 18:2 t not further defined | 0.191 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 | 0.600 mg | 0.200 mg | +200% |
| Choline from phosphatidylcholine | 6.30 mg | 0 mg | |
| Choline from phosphocholine | 0 mg | 0 mg | = |
| Choline from sphingomyelin | 4.20 mg | 0 mg | |
| Free Choline | 4.50 mg | 0 mg | |
| Total Choline | 16.0 mg | 0.200 mg | +7900% |
| Iodine | |||
| Iodine mcg/100gB | 137 mcg | 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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