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Oat vs. Oatmeal — In-Depth Nutrition Comparison

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Differences between Oat and Oatmeal

  • Oat has more Manganese, Phosphorus, Copper, Vitamin B1, Magnesium, Fiber, Zinc, and Vitamin B5, while Oatmeal has more Iron, and Vitamin A RAE.
  • Oat's daily need coverage for Manganese is 189% higher.
  • Oatmeal contains 9 times less Copper than Oat. Oat contains 0.626mg of Copper, while Oatmeal contains 0.066mg.

The food types used in this comparison are Oats and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Oat vs Oatmeal infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oat
7
:
Contains more Magnesium +580.8%
Contains more Phosphorus +579.2%
Contains more Potassium +603.3%
Contains less Sodium -95.9%
Contains more Zinc +540.3%
Contains more Copper +848.5%
Contains more Manganese +781%
Contains more Calcium +48.1%
Contains more Iron +26.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Magnesium +580.8%
Contains more Phosphorus +579.2%
Contains more Potassium +603.3%
Contains less Sodium -95.9%
Contains more Zinc +540.3%
Contains more Copper +848.5%
Contains more Manganese +781%
Contains more Calcium +48.1%
Contains more Iron +26.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oat
3
:
Contains more Vitamin B1 +193.5%
Contains more Vitamin B5 +325.6%
Contains more Folate +27.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +54.7%
Contains more Vitamin B3 +214.8%
Contains more Vitamin B6 +143.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin B1 +193.5%
Contains more Vitamin B5 +325.6%
Contains more Folate +27.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +54.7%
Contains more Vitamin B3 +214.8%
Contains more Vitamin B6 +143.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
4
:
Contains more Protein +612.7%
Contains more Fats +407.4%
Contains more Carbs +467.9%
Contains more Other +201.8%
Contains more Water +922.3%
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +612.7%
Contains more Fats +407.4%
Contains more Carbs +467.9%
Contains more Other +201.8%
Contains more Water +922.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
2
:
Contains more Monounsaturated Fat +457%
Contains more Polyunsaturated fat +495.1%
Contains less Saturated Fat -81.4%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Monounsaturated Fat +457%
Contains more Polyunsaturated fat +495.1%
Contains less Saturated Fat -81.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Oatmeal
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Oatmeal Opinion
Net carbs 55.67g 9.97g Oat
Protein 16.89g 2.37g Oat
Fats 6.9g 1.36g Oat
Carbs 66.27g 11.67g Oat
Calories 389kcal 68kcal Oat
Starch 10.37g Oatmeal
Sugar 0.46g Oat
Fiber 10.6g 1.7g Oat
Calcium 54mg 80mg Oatmeal
Iron 4.72mg 5.96mg Oatmeal
Magnesium 177mg 26mg Oat
Phosphorus 523mg 77mg Oat
Potassium 429mg 61mg Oat
Sodium 2mg 49mg Oat
Zinc 3.97mg 0.62mg Oat
Copper 0.626mg 0.066mg Oat
Manganese 4.916mg 0.558mg Oat
Selenium 5µg Oatmeal
Vitamin A 0IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin B1 0.763mg 0.26mg Oat
Vitamin B2 0.139mg 0.215mg Oatmeal
Vitamin B3 0.961mg 3.025mg Oatmeal
Vitamin B5 1.349mg 0.317mg Oat
Vitamin B6 0.119mg 0.29mg Oatmeal
Folate 56µg 44µg Oat
Vitamin K 0.4µg Oatmeal
Tryptophan 0.234mg 0.04mg Oat
Threonine 0.575mg 0.083mg Oat
Isoleucine 0.694mg 0.105mg Oat
Leucine 1.284mg 0.2mg Oat
Lysine 0.701mg 0.135mg Oat
Methionine 0.312mg 0.04mg Oat
Phenylalanine 0.895mg 0.13mg Oat
Valine 0.937mg 0.151mg Oat
Histidine 0.405mg 0.057mg Oat
Trans Fat 0.003g Oat
Saturated Fat 1.217g 0.226g Oatmeal
Monounsaturated Fat 2.178g 0.391g Oat
Polyunsaturated fat 2.535g 0.426g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Oat
27%
Oatmeal
Minerals Daily Need Coverage Score
154%
Oat
45%
Oatmeal

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 lower in Sugar?
Oat
Oat is lower in Sugar (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 - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.