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Brown sugar vs. Oatmeal — In-Depth Nutrition Comparison

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What are the differences between brown sugar and oatmeal?

  • Oatmeal is richer than brown sugar in iron, vitamin B1, manganese, vitamin B6, vitamin B3, vitamin B2, folate, phosphorus, vitamin A, and selenium.
  • Oatmeal's daily need coverage for iron is 66% more.

We used Sugars, brown and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this article.

Infographic

Brown sugar 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more PotassiumPotassium +118%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +188.9%
Contains more IronIron +739.4%
Contains more CopperCopper +40.4%
Contains more ZincZinc +1966.7%
Contains more PhosphorusPhosphorus +1825%
Contains more ManganeseManganese +771.9%
Contains more SeleniumSelenium +316.7%
~equal in Calcium ~80mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
Oatmeal
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2650%
Contains more Vitamin B5Vitamin B5 +140.2%
Contains more Vitamin B6Vitamin B6 +607.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4300%
Contains more CholineCholine +104.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 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 CarbsCarbs +740.5%
Contains more ProteinProtein +1875%
Contains more FatsFats +∞%
Contains more WaterWater +6170.9%
Contains more OtherOther +26.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
97%
Starch: 0 g
Sucrose: 94.56 g
Glucose: 1.35 g
Fructose: 1.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more SucroseSucrose +32506.9%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown sugar Oatmeal DV% diff.
Iron 0.71mg 5.96mg 66%
Carbs 98.09g 11.67g 29%
Vitamin B1 0mg 0.26mg 22%
Manganese 0.064mg 0.558mg 21%
Vitamin B6 0.041mg 0.29mg 19%
Vitamin B3 0.11mg 3.025mg 18%
Vitamin B2 0mg 0.215mg 17%
Calories 380kcal 68kcal 16%
Vitamin A 0µg 130µg 14%
Folate 1µg 44µg 11%
Phosphorus 4mg 77mg 10%
Fiber 0g 1.7g 7%
Selenium 1.2µg 5µg 7%
Zinc 0.03mg 0.62mg 5%
Protein 0.12g 2.37g 5%
Starch 10.37g 4%
Magnesium 9mg 26mg 4%
Vitamin B5 0.132mg 0.317mg 4%
Polyunsaturated fat 0g 0.426g 3%
Potassium 133mg 61mg 2%
Fats 0g 1.36g 2%
Copper 0.047mg 0.066mg 2%
Monounsaturated fat 0g 0.391g 1%
Saturated fat 0g 0.226g 1%
Fructose 1.11g 0g 1%
Sodium 28mg 49mg 1%
Net carbs 98.09g 9.97g N/A
Calcium 83mg 80mg 0%
Sugar 97.02g 0.46g N/A
Vitamin E 0mg 0.07mg 0%
Vitamin K 0µg 0.4µg 0%
Trans fat 0.003g N/A
Choline 2.3mg 4.7mg 0%
Tryptophan 0.04mg 0%
Threonine 0.083mg 0%
Isoleucine 0.105mg 0%
Leucine 0.2mg 0%
Lysine 0.135mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.13mg 0%
Valine 0.151mg 0%
Histidine 0.057mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown sugar Oatmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
2%
Brown sugar
26%
Oatmeal
Minerals Daily Need Coverage Score
11%
Brown sugar
45%
Oatmeal

Comparison summary

Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 96.56g)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Sodium?
Brown sugar
Brown sugar contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Brown sugar
Brown sugar is lower in Saturated fat (difference - 0.226g)
Which food is lower in glycemic index?
Brown sugar
Brown sugar is lower in glycemic index (difference - 8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.