Almonds vs. Oats — In-Depth Nutrition Comparison
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How are almonds and oats different?
- Almonds are higher in vitamin B2, copper, magnesium, calcium, and vitamin B3; however, oats are richer in manganese, vitamin B1, vitamin B5, and iron.
- Daily need coverage for manganese for oats is 119% higher.
- Almonds contain 8 times more vitamin B2 than oats. While almonds contain 1.138mg of vitamin B2, oats contain only 0.139mg.
- Oats have less saturated fat.
- Almonds have a lower glycemic index (0) than oats (59).
Nuts, almonds and Oats are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +52.5% |
| Contains more CalciumCalcium | +398.1% |
| Contains more PotassiumPotassium | +70.9% |
| Contains more CopperCopper | +64.7% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +∞% |
| Contains more IronIron | +27.2% |
| Contains more ZincZinc | +27.2% |
| Contains more ManganeseManganese | +125.6% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +718.7% |
| Contains more Vitamin B3Vitamin B3 | +276.5% |
| Contains more Vitamin B6Vitamin B6 | +15.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +272.2% |
| Contains more Vitamin B5Vitamin B5 | +186.4% |
| Contains more FolateFolate | +27.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 171% | |
| Manganese | 2.179mg | 4.916mg | 119% |
| Vitamin B2 | 1.138mg | 0.139mg | 77% |
| Monounsaturated fat | 31.551g | 2.178g | 73% |
| Fats | 49.93g | 6.9g | 66% |
| Polyunsaturated fat | 12.329g | 2.535g | 65% |
| Vitamin B1 | 0.205mg | 0.763mg | 47% |
| Copper | 1.031mg | 0.626mg | 45% |
| Magnesium | 270mg | 177mg | 22% |
| Calcium | 269mg | 54mg | 22% |
| Vitamin B5 | 0.471mg | 1.349mg | 18% |
| Vitamin B3 | 3.618mg | 0.961mg | 17% |
| Carbs | 21.55g | 66.27g | 15% |
| Iron | 3.71mg | 4.72mg | 13% |
| Saturated fat | 3.802g | 1.217g | 12% |
| Calories | 579kcal | 389kcal | 10% |
| Potassium | 733mg | 429mg | 9% |
| Protein | 21.15g | 16.89g | 9% |
| Choline | 52.1mg | 9% | |
| Zinc | 3.12mg | 3.97mg | 8% |
| Fiber | 12.5g | 10.6g | 8% |
| Selenium | 4.1µg | 7% | |
| Phosphorus | 481mg | 523mg | 6% |
| Folate | 44µg | 56µg | 3% |
| Vitamin B6 | 0.137mg | 0.119mg | 1% |
| Net carbs | 9.05g | 55.67g | N/A |
| Sugar | 4.35g | N/A | |
| Starch | 0.72g | 0% | |
| Sodium | 1mg | 2mg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.211mg | 0.234mg | 0% |
| Threonine | 0.601mg | 0.575mg | 0% |
| Isoleucine | 0.751mg | 0.694mg | 0% |
| Leucine | 1.473mg | 1.284mg | 0% |
| Lysine | 0.568mg | 0.701mg | 0% |
| Methionine | 0.157mg | 0.312mg | 0% |
| Phenylalanine | 1.132mg | 0.895mg | 0% |
| Valine | 0.855mg | 0.937mg | 0% |
| Histidine | 0.539mg | 0.405mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +25.2% |
| Contains more FatsFats | +623.6% |
| Contains more OtherOther | +72.1% |
| Contains more CarbsCarbs | +207.5% |
| Contains more WaterWater | +86.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1348.6% |
| Contains more Poly. FatPolyunsaturated fat | +386.4% |
| Contains less Sat. FatSaturated fat | -68% |
