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  6. Nectarine vs. Oatmeal

Nectarine vs. Oatmeal — In-Depth Nutrition Comparison

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The main differences between Nectarine and Oatmeal

  • Nectarine contains less Iron, Manganese, Vitamin B6, Vitamin B1, Vitamin B2, Vitamin A RAE, Vitamin B3, Folate, Selenium, and Calcium than Oatmeal.
  • Daily need coverage for Iron from Oatmeal is 71% higher.

Food types used in this article are Nectarines, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Nectarine vs Oatmeal 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.
Nectarine
Nectarine
3
:
7
Oatmeal
Oatmeal
Contains more Potassium +229.5%
Contains less Sodium -100%
Contains more Copper +30.3%
Contains more Calcium +1233.3%
Contains more Iron +2028.6%
Contains more Magnesium +188.9%
Contains more Phosphorus +196.2%
Contains more Zinc +264.7%
Contains more Manganese +933.3%
Contains more Selenium +∞%
Nectarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Potassium +229.5%
Contains less Sodium -100%
Contains more Copper +30.3%
Contains more Calcium +1233.3%
Contains more Iron +2028.6%
Contains more Magnesium +188.9%
Contains more Phosphorus +196.2%
Contains more Zinc +264.7%
Contains more Manganese +933.3%
Contains more Selenium +∞%

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.
Nectarine
Nectarine
3
:
7
Oatmeal
Oatmeal
Contains more Vitamin E +1000%
Contains more Vitamin C +∞%
Contains more Vitamin K +450%
Contains more Vitamin A +30.4%
Contains more Vitamin B1 +664.7%
Contains more Vitamin B2 +696.3%
Contains more Vitamin B3 +168.9%
Contains more Vitamin B5 +71.4%
Contains more Vitamin B6 +1060%
Contains more Folate +780%
Nectarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +1000%
Contains more Vitamin C +∞%
Contains more Vitamin K +450%
Contains more Vitamin A +30.4%
Contains more Vitamin B1 +664.7%
Contains more Vitamin B2 +696.3%
Contains more Vitamin B3 +168.9%
Contains more Vitamin B5 +71.4%
Contains more Vitamin B6 +1060%
Contains more Folate +780%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nectarine
Nectarine
1
:
4
Oatmeal
Oatmeal
Contains more Protein +123.6%
Contains more Fats +325%
Contains more Carbs +10.6%
Contains more Other +18.8%
Equal in Water - 84.03
Nectarine
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Oatmeal
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 Protein +123.6%
Contains more Fats +325%
Contains more Carbs +10.6%
Contains more Other +18.8%
Equal in Water - 84.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nectarine
Nectarine
1
:
2
Oatmeal
Oatmeal
Contains less Saturated Fat -88.9%
Contains more Monounsaturated Fat +344.3%
Contains more Polyunsaturated fat +277%
Nectarine
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains less Saturated Fat -88.9%
Contains more Monounsaturated Fat +344.3%
Contains more Polyunsaturated fat +277%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Nectarine
Nectarine
3
:
2
Oatmeal
Oatmeal
Contains more Sucrose +1579.3%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +14714.3%
Contains more Galactose +∞%
Nectarine
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Oatmeal
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 Sucrose +1579.3%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +14714.3%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nectarine Oatmeal Opinion
Net carbs 8.85g 9.97g Oatmeal
Protein 1.06g 2.37g Oatmeal
Fats 0.32g 1.36g Oatmeal
Carbs 10.55g 11.67g Oatmeal
Calories 44kcal 68kcal Oatmeal
Starch 0.07g 10.37g Oatmeal
Fructose 1.37g 0g Nectarine
Sugar 7.89g 0.46g Oatmeal
Fiber 1.7g 1.7g
Calcium 6mg 80mg Oatmeal
Iron 0.28mg 5.96mg Oatmeal
Magnesium 9mg 26mg Oatmeal
Phosphorus 26mg 77mg Oatmeal
Potassium 201mg 61mg Nectarine
Sodium 0mg 49mg Nectarine
Zinc 0.17mg 0.62mg Oatmeal
Copper 0.086mg 0.066mg Nectarine
Manganese 0.054mg 0.558mg Oatmeal
Selenium 0µg 5µg Oatmeal
Vitamin A 332IU 433IU Oatmeal
Vitamin A RAE 17µg 130µg Oatmeal
Vitamin E 0.77mg 0.07mg Nectarine
Vitamin C 5.4mg 0mg Nectarine
Vitamin B1 0.034mg 0.26mg Oatmeal
Vitamin B2 0.027mg 0.215mg Oatmeal
Vitamin B3 1.125mg 3.025mg Oatmeal
Vitamin B5 0.185mg 0.317mg Oatmeal
Vitamin B6 0.025mg 0.29mg Oatmeal
Folate 5µg 44µg Oatmeal
Vitamin K 2.2µg 0.4µg Nectarine
Tryptophan 0.005mg 0.04mg Oatmeal
Threonine 0.009mg 0.083mg Oatmeal
Isoleucine 0.009mg 0.105mg Oatmeal
Leucine 0.014mg 0.2mg Oatmeal
Lysine 0.016mg 0.135mg Oatmeal
Methionine 0.006mg 0.04mg Oatmeal
Phenylalanine 0.021mg 0.13mg Oatmeal
Valine 0.013mg 0.151mg Oatmeal
Histidine 0.008mg 0.057mg Oatmeal
Trans Fat 0g 0.003g Nectarine
Saturated Fat 0.025g 0.226g Nectarine
Monounsaturated Fat 0.088g 0.391g Oatmeal
Polyunsaturated fat 0.113g 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine Oatmeal
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
10%
Nectarine
27%
Oatmeal
Minerals Daily Need Coverage Score
9%
Nectarine
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 7.43g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.5)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 49mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 0.201g)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 36)
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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.