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Cumin vs. Oats — In-Depth Nutrition Comparison

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Important differences between cumin and oats

  • Cumin has more iron, calcium, magnesium, potassium, copper, vitamin A, vitamin B6, vitamin B3, and vitamin B2; however, oats have more manganese.
  • Cumin's daily need coverage for iron is 771% more.
  • Oats have a higher glycemic index than cumin.

The food varieties used in the comparison are Spices, cumin seed and Oats.

Infographic

Cumin vs Oats 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.
Cumin
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 261% 279% 158% 2489% 289% 131% 214% 22% 435% 28%
Oats
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more MagnesiumMagnesium +106.8%
Contains more CalciumCalcium +1624.1%
Contains more PotassiumPotassium +316.8%
Contains more IronIron +1305.9%
Contains more CopperCopper +38.5%
Contains more ZincZinc +20.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +47.5%
~equal in Phosphorus ~523mg

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.
Cumin
8
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 26% 21% 67% 0% 157% 75% 86% 0% 100% 0% 14% 7.5% 13%
Oats
3
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% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +135.3%
Contains more Vitamin B3Vitamin B3 +376.5%
Contains more Vitamin B6Vitamin B6 +265.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +21.5%
Contains more FolateFolate +460%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cumin
3
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 g
Oats
2
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 FatsFats +222.8%
Contains more OtherOther +343%
Contains more CarbsCarbs +49.8%
~equal in Protein ~16.89g
~equal in Water ~8.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cumin
2
8% 74% 17%
Saturated fat: Sat. Fat 1.535 g
Monounsaturated fat: Mono. Fat 14.04 g
Polyunsaturated fat: Poly. Fat 3.279 g
Oats
1
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains more Mono. FatMonounsaturated fat +544.6%
Contains more Poly. FatPolyunsaturated fat +29.3%
Contains less Sat. FatSaturated fat -20.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cumin Oats DV% diff.
Iron 66.36mg 4.72mg 771%
Calcium 931mg 54mg 88%
Manganese 3.333mg 4.916mg 69%
Magnesium 366mg 177mg 45%
Potassium 1788mg 429mg 40%
Monounsaturated fat 14.04g 2.178g 30%
Vitamin B5 1.349mg 27%
Copper 0.867mg 0.626mg 27%
Fats 22.27g 6.9g 24%
Vitamin B6 0.435mg 0.119mg 24%
Vitamin B3 4.579mg 0.961mg 23%
Vitamin E 3.33mg 22%
Vitamin B2 0.327mg 0.139mg 14%
Folate 10µg 56µg 12%
Vitamin B1 0.628mg 0.763mg 11%
Selenium 5.2µg 9%
Vitamin C 7.7mg 0mg 9%
Zinc 4.8mg 3.97mg 8%
Sodium 168mg 2mg 7%
Vitamin A 64µg 0µg 7%
Carbs 44.24g 66.27g 7%
Polyunsaturated fat 3.279g 2.535g 5%
Vitamin K 5.4µg 5%
Choline 24.7mg 4%
Phosphorus 499mg 523mg 3%
Protein 17.81g 16.89g 2%
Saturated fat 1.535g 1.217g 1%
Calories 375kcal 389kcal 1%
Net carbs 33.74g 55.67g N/A
Sugar 2.25g N/A
Fiber 10.5g 10.6g 0%
Tryptophan 0.234mg 0%
Threonine 0.575mg 0%
Isoleucine 0.694mg 0%
Leucine 1.284mg 0%
Lysine 0.701mg 0%
Methionine 0.312mg 0%
Phenylalanine 0.895mg 0%
Valine 0.937mg 0%
Histidine 0.405mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cumin Oats
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
44%
Cumin
30%
Oats
Minerals Daily Need Coverage Score
431%
Cumin
154%
Oats

Comparison summary

Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 2.25g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 166mg)
Which food is lower in Saturated fat?
Oats
Oats is lower in Saturated fat (difference - 0.318g)
Which food is cheaper?
Oats
Oats is cheaper (difference - $3.4)
Which food is lower in glycemic index?
Cumin
Cumin is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Cumin
Cumin is relatively richer in minerals
Which food is richer in vitamins?
Cumin
Cumin is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/nutrients
  2. Oats - 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.