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Fast food vs. Oats — In-Depth Nutrition Comparison

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A recap on differences between fast food and oats

  • Fast food is higher in vitamin B12, vitamin B3, and vitamin B2, yet oats are higher in manganese, copper, phosphorus, vitamin B1, magnesium, fiber, and iron.
  • Oats cover your daily manganese needs 198% more than fast food.

Food varieties used in this article are Fast foods, hamburger; single, regular patty; plain and Oats.

Infographic

Fast food vs Oats 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
Oats
Oats
8
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 CalciumCalcium +14.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +555.6%
Contains more PotassiumPotassium +117.8%
Contains more IronIron +54.2%
Contains more CopperCopper +417.4%
Contains more ZincZinc +57.5%
Contains more PhosphorusPhosphorus +290.3%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +1277%

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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
Oats
Oats
2
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +161.2%
Contains more Vitamin B3Vitamin B3 +484.5%
Contains more Vitamin B6Vitamin B6 +78.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +42.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +140.7%
Contains more Vitamin B5Vitamin B5 +154.5%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Fast food Oats DV% diff.
Manganese 0.357mg 4.916mg 198%
Phosphorus 134mg 523mg 56%
Copper 0.121mg 0.626mg 56%
Vitamin B1 0.317mg 0.763mg 37%
Selenium 20.3µg 37%
Vitamin B12 0.89µg 0µg 37%
Fiber 1.7g 10.6g 36%
Magnesium 27mg 177mg 36%
Vitamin B3 5.617mg 0.961mg 29%
Iron 3.06mg 4.72mg 21%
Vitamin B2 0.363mg 0.139mg 17%
Vitamin B5 0.53mg 1.349mg 16%
Saturated fat 4.493g 1.217g 15%
Sodium 331mg 2mg 14%
Zinc 2.52mg 3.97mg 13%
Carbs 31.5g 66.27g 12%
Cholesterol 33mg 0mg 11%
Starch 22.87g 9%
Fats 12.01g 6.9g 8%
Potassium 197mg 429mg 7%
Monounsaturated fat 4.835g 2.178g 7%
Vitamin B6 0.212mg 0.119mg 7%
Choline 34.4mg 6%
Folate 80µg 56µg 6%
Polyunsaturated fat 1.68g 2.535g 6%
Calories 297kcal 389kcal 5%
Vitamin K 4.9µg 4%
Fructose 2.27g 3%
Vitamin E 0.38mg 3%
Vitamin D 0.1µg 0µg 1%
Vitamin A 9µg 0µg 1%
Calcium 62mg 54mg 1%
Protein 16.52g 16.89g 1%
Net carbs 29.8g 55.67g N/A
Vitamin D 2IU 0IU 0%
Sugar 4.88g N/A
Trans fat 0.514g N/A
Tryptophan 0.144mg 0.234mg 0%
Threonine 0.46mg 0.575mg 0%
Isoleucine 0.642mg 0.694mg 0%
Leucine 1.13mg 1.284mg 0%
Lysine 0.785mg 0.701mg 0%
Methionine 0.306mg 0.312mg 0%
Phenylalanine 0.67mg 0.895mg 0%
Valine 0.728mg 0.937mg 0%
Histidine 0.402mg 0.405mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0.009g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Oats
Oats
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
Contains more FatsFats +74.1%
Contains more WaterWater +367.8%
Contains more CarbsCarbs +110.4%
Contains more OtherOther +13.2%
~equal in Protein ~16.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 g
Oats
Oats
2
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 +122%
Contains less Sat. FatSaturated fat -72.9%
Contains more Poly. FatPolyunsaturated fat +50.9%

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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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.