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McDonald's Big Mac vs. Oats — In-Depth Nutrition Comparison

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A recap on differences between mcDonald's Big Mac and oats

  • McDonald's Big Mac is higher in vitamin B12, yet oats are higher in manganese, copper, phosphorus, vitamin B1, magnesium, fiber, iron, and zinc.
  • Oats cover your daily manganese needs 205% more than mcDonald's Big Mac.
  • The amount of sodium in oats is lower.

Food varieties used in this article are McDONALD'S, BIG MAC and Oats.

Infographic

McDonald's Big Mac 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 14% 35% 16% 75% 33% 52% 52% 60% 27% 0%
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 +114.8%
Contains more MagnesiumMagnesium +785%
Contains more PotassiumPotassium +137%
Contains more IronIron +136%
Contains more CopperCopper +538.8%
Contains more ZincZinc +107.9%
Contains more PhosphorusPhosphorus +328.7%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +2286.4%
~equal in Selenium ~µg

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 1.3% 0% 0% 0% 44% 48% 63% 0% 0% 110% 0% 35% 0%
Oats
4
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 B2Vitamin B2 +50.4%
Contains more Vitamin B3Vitamin B3 +252.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +333.5%
Contains more FolateFolate +21.7%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 15% 20% 51% 2%
Protein: 11.82 g
Fats: 14.96 g
Carbs: 20.08 g
Water: 51.3 g
Other: 1.84 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 +116.8%
Contains more WaterWater +524.1%
Contains more ProteinProtein +42.9%
Contains more CarbsCarbs +230%
~equal in Other ~1.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 46% 4%
Saturated fat: Sat. Fat 3.803 g
Monounsaturated fat: Mono. Fat 3.474 g
Polyunsaturated fat: Poly. Fat 0.306 g
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 +59.5%
Contains less Sat. FatSaturated fat -68%
Contains more Poly. FatPolyunsaturated fat +728.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient McDonald's Big Mac Oats DV% diff.
Manganese 0.206mg 4.916mg 205%
Copper 0.098mg 0.626mg 59%
Phosphorus 122mg 523mg 57%
Vitamin B1 0.176mg 0.763mg 49%
Vitamin B12 0.88µg 0µg 37%
Magnesium 20mg 177mg 37%
Fiber 1.6g 10.6g 36%
Iron 2mg 4.72mg 34%
Vitamin B5 1.349mg 27%
Sodium 460mg 2mg 20%
Zinc 1.91mg 3.97mg 19%
Carbs 20.08g 66.27g 15%
Polyunsaturated fat 0.306g 2.535g 15%
Vitamin B3 3.384mg 0.961mg 15%
Cholesterol 36mg 0mg 12%
Saturated fat 3.803g 1.217g 12%
Fats 14.96g 6.9g 12%
Protein 11.82g 16.89g 10%
Vitamin B6 0.119mg 9%
Potassium 181mg 429mg 7%
Calories 257kcal 389kcal 7%
Calcium 116mg 54mg 6%
Vitamin B2 0.209mg 0.139mg 5%
Folate 46µg 56µg 3%
Monounsaturated fat 3.474g 2.178g 3%
Fructose 1.69g 2%
Vitamin C 0.4mg 0mg 0%
Net carbs 18.48g 55.67g N/A
Sugar 3.97g N/A
Trans fat 0.588g N/A
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
McDonald's Big Mac 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
23%
McDonald's Big Mac
30%
Oats
Minerals Daily Need Coverage Score
36%
McDonald's Big Mac
154%
Oats

Comparison summary

Which food is lower in Cholesterol?
Oats
Oats is lower in Cholesterol (difference - 36mg)
Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 3.97g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 458mg)
Which food is lower in Saturated fat?
Oats
Oats is lower in Saturated fat (difference - 2.586g)
Which food is lower in glycemic index?
Oats
Oats is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals
Which food is cheaper?
McDonald's Big Mac
McDonald's Big Mac is cheaper (difference - $0.6)
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. McDonald's Big Mac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170720/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.