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Almond vs. Oat — In-Depth Nutrition Comparison

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How are Almond and Oat different?

  • Almond is higher in Vitamin B2, Copper, Magnesium, Calcium, and Vitamin B3, however, Oat is richer in Manganese, Vitamin B1, Vitamin B5, and Iron.
  • Daily need coverage for Manganese from Oat is 119% higher.
  • Almond contains 8 times more Vitamin B2 than Oat. While Almond contains 1.138mg of Vitamin B2, Oat contains only 0.139mg.
  • Oat has less Saturated Fat.

Nuts, almonds and Oats are the varieties used in this article.

Infographic

Almond vs Oat infographic
Infographic link

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.
Almond
Almond
6
:
4
Oat
Oat
Contains more Calcium +398.1%
Contains more Magnesium +52.5%
Contains more Potassium +70.9%
Contains less Sodium -50%
Contains more Copper +64.7%
Contains more Iron +27.2%
Contains more Zinc +27.2%
Contains more Manganese +125.6%
Equal in Phosphorus - 523
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +398.1%
Contains more Magnesium +52.5%
Contains more Potassium +70.9%
Contains less Sodium -50%
Contains more Copper +64.7%
Contains more Iron +27.2%
Contains more Zinc +27.2%
Contains more Manganese +125.6%
Equal in Phosphorus - 523

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.
Almond
Almond
6
:
3
Oat
Oat
Contains more Vitamin A +∞%
Contains more Vitamin B2 +718.7%
Contains more Vitamin B3 +276.5%
Contains more Vitamin B6 +15.1%
Contains more Vitamin B1 +272.2%
Contains more Vitamin B5 +186.4%
Contains more Folate +27.3%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Oat
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%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +718.7%
Contains more Vitamin B3 +276.5%
Contains more Vitamin B6 +15.1%
Contains more Vitamin B1 +272.2%
Contains more Vitamin B5 +186.4%
Contains more Folate +27.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
3
:
2
Oat
Oat
Contains more Protein +25.2%
Contains more Fats +623.6%
Contains more Other +72.1%
Contains more Carbs +207.5%
Contains more Water +86.4%
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Oat
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
Contains more Protein +25.2%
Contains more Fats +623.6%
Contains more Other +72.1%
Contains more Carbs +207.5%
Contains more Water +86.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Oat
Oat
Contains more Monounsaturated Fat +1348.6%
Contains more Polyunsaturated fat +386.4%
Contains less Saturated Fat -68%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains more Monounsaturated Fat +1348.6%
Contains more Polyunsaturated fat +386.4%
Contains less Saturated Fat -68%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Oat
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price 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 Almond Oat Opinion
Net carbs 9.05g 55.67g Oat
Protein 21.15g 16.89g Almond
Fats 49.93g 6.9g Almond
Carbs 21.55g 66.27g Oat
Calories 579kcal 389kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Oat
Fiber 12.5g 10.6g Almond
Calcium 269mg 54mg Almond
Iron 3.71mg 4.72mg Oat
Magnesium 270mg 177mg Almond
Phosphorus 481mg 523mg Oat
Potassium 733mg 429mg Almond
Sodium 1mg 2mg Almond
Zinc 3.12mg 3.97mg Oat
Copper 1.031mg 0.626mg Almond
Manganese 2.179mg 4.916mg Oat
Selenium 4.1µg Almond
Vitamin A 2IU 0IU Almond
Vitamin E 25.63mg Almond
Vitamin B1 0.205mg 0.763mg Oat
Vitamin B2 1.138mg 0.139mg Almond
Vitamin B3 3.618mg 0.961mg Almond
Vitamin B5 0.471mg 1.349mg Oat
Vitamin B6 0.137mg 0.119mg Almond
Folate 44µg 56µg Oat
Tryptophan 0.211mg 0.234mg Oat
Threonine 0.601mg 0.575mg Almond
Isoleucine 0.751mg 0.694mg Almond
Leucine 1.473mg 1.284mg Almond
Lysine 0.568mg 0.701mg Oat
Methionine 0.157mg 0.312mg Oat
Phenylalanine 1.132mg 0.895mg Almond
Valine 0.855mg 0.937mg Oat
Histidine 0.539mg 0.405mg Almond
Trans Fat 0.015g Oat
Saturated Fat 3.802g 1.217g Oat
Monounsaturated Fat 31.551g 2.178g Almond
Polyunsaturated fat 12.329g 2.535g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Oat
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
82%
Almond
33%
Oat
Minerals Daily Need Coverage Score
142%
Almond
154%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 2.585g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.8)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 59)
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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.