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Oat vs Oatmeal - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.991g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.6)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Sugars?
Oat
Oat contains less Sugars (difference - 0.46g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 47mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 30)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oat Oatmeal
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Oat Oatmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
21
Oat
21
Oatmeal
Mineral Summary Score
74
Oat
25
Oatmeal

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
6
:
Contains more Potassium +603.3%
Contains more Magnesium +580.8%
Contains more Copper +848.5%
Contains more Zinc +540.3%
Contains more Phosphorus +579.2%
Contains less Sodium -95.9%
Contains more Iron +26.3%
Contains more Calcium +48.1%
Contains more Potassium +603.3%
Contains more Magnesium +580.8%
Contains more Copper +848.5%
Contains more Zinc +540.3%
Contains more Phosphorus +579.2%
Contains less Sodium -95.9%
Contains more Iron +26.3%
Contains more Calcium +48.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
2
:
Contains more Vitamin B1 +193.5%
Contains more Vitamin B5 +325.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +54.7%
Contains more Vitamin B3 +214.8%
Contains more Vitamin B6 +143.7%
Contains more Folic acid (B9) +∞%
Contains more Vitamin B1 +193.5%
Contains more Vitamin B5 +325.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +54.7%
Contains more Vitamin B3 +214.8%
Contains more Vitamin B6 +143.7%
Contains more Folic acid (B9) +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
101%
Oat
14%
Oatmeal
Carbohydrates
66%
Oat
12%
Oatmeal
Fats
32%
Oat
6%
Oatmeal

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oat Oatmeal Opinion
Calories 389 68 Oat
Protein 16.89 2.37 Oat
Fats 6.9 1.36 Oat
Vitamin C 0 0
Carbs 66.27 11.67 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 5.96 Oatmeal
Calcium 54 80 Oatmeal
Potassium 429 61 Oat
Magnesium 177 26 Oat
Sugars 0.46 Oatmeal
Fiber 10.6 1.7 Oat
Copper 0.626 0.066 Oat
Zinc 3.97 0.62 Oat
Starch 10.37 Oatmeal
Phosphorus 523 77 Oat
Sodium 2 49 Oat
Vitamin A 0 433 Oatmeal
Vitamin E 0.07 Oatmeal
Vitamin D 0 0
Vitamin B1 0.763 0.26 Oat
Vitamin B2 0.139 0.215 Oatmeal
Vitamin B3 0.961 3.025 Oatmeal
Vitamin B5 1.349 0.317 Oat
Vitamin B6 0.119 0.29 Oatmeal
Vitamin B12 0 0
Vitamin K 0.4 Oatmeal
Folic acid (B9) 0 39 Oatmeal
Trans Fat 0.003 Oat
Saturated Fat 1.217 0.226 Oatmeal
Monounsaturated Fat 2.178 0.391 Oat
Polyunsaturated fat 2.535 0.426 Oat
Tryptophan 0.234 0.04 Oat
Threonine 0.575 0.083 Oat
Isoleucine 0.694 0.105 Oat
Leucine 1.284 0.2 Oat
Lysine 0.701 0.135 Oat
Methionine 0.312 0.04 Oat
Phenylalanine 0.895 0.13 Oat
Valine 0.937 0.151 Oat
Histidine 0.405 0.057 Oat
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.