Oatmeal vs. Almonds — In-Depth Nutrition Comparison
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The main differences between oatmeal and almonds
- Oatmeal has more iron; however, almonds have more vitamin E, copper, vitamin B2, manganese, magnesium, phosphorus, fiber, zinc, and potassium.
- Daily need coverage for vitamin E for almonds is 170% higher.
- Almonds have 2 times less iron than oatmeal. Oatmeal has 5.96mg of iron, while almonds have 3.71mg.
- Oatmeal has a higher glycemic index than almonds.
Food types used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Nuts, almonds.
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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.
| Contains more IronIron | +60.6% |
| Contains more SeleniumSelenium | +22% |
| Contains more MagnesiumMagnesium | +938.5% |
| Contains more CalciumCalcium | +236.3% |
| Contains more PotassiumPotassium | +1101.6% |
| Contains more CopperCopper | +1462.1% |
| Contains more ZincZinc | +403.2% |
| Contains more PhosphorusPhosphorus | +524.7% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +290.5% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +26.8% |
| Contains more Vitamin B6Vitamin B6 | +111.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +36514.3% |
| Contains more Vitamin B2Vitamin B2 | +429.3% |
| Contains more Vitamin B3Vitamin B3 | +19.6% |
| Contains more Vitamin B5Vitamin B5 | +48.6% |
| Contains more CholineCholine | +1008.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 0.07mg | 25.63mg | 170% |
| Copper | 0.066mg | 1.031mg | 107% |
| Polyunsaturated fat | 0.426g | 12.329g | 79% |
| Monounsaturated fat | 0.391g | 31.551g | 78% |
| Fats | 1.36g | 49.93g | 75% |
| Vitamin B2 | 0.215mg | 1.138mg | 71% |
| Manganese | 0.558mg | 2.179mg | 70% |
| Phosphorus | 77mg | 481mg | 58% |
| Magnesium | 26mg | 270mg | 58% |
| Fiber | 1.7g | 12.5g | 43% |
| Protein | 2.37g | 21.15g | 38% |
| Iron | 5.96mg | 3.71mg | 28% |
| Calories | 68kcal | 579kcal | 26% |
| Zinc | 0.62mg | 3.12mg | 23% |
| Potassium | 61mg | 733mg | 20% |
| Calcium | 80mg | 269mg | 19% |
| Saturated fat | 0.226g | 3.802g | 16% |
| Vitamin A | 130µg | 0µg | 14% |
| Vitamin B6 | 0.29mg | 0.137mg | 12% |
| Choline | 4.7mg | 52.1mg | 9% |
| Vitamin B1 | 0.26mg | 0.205mg | 5% |
| Vitamin B3 | 3.025mg | 3.618mg | 4% |
| Starch | 10.37g | 0.72g | 4% |
| Vitamin B5 | 0.317mg | 0.471mg | 3% |
| Carbs | 11.67g | 21.55g | 3% |
| Selenium | 5µg | 4.1µg | 2% |
| Sodium | 49mg | 1mg | 2% |
| Net carbs | 9.97g | 9.05g | N/A |
| Sugar | 0.46g | 4.35g | N/A |
| Vitamin K | 0.4µg | 0µg | 0% |
| Folate | 44µg | 44µg | 0% |
| Trans fat | 0.003g | 0.015g | N/A |
| Tryptophan | 0.04mg | 0.211mg | 0% |
| Threonine | 0.083mg | 0.601mg | 0% |
| Isoleucine | 0.105mg | 0.751mg | 0% |
| Leucine | 0.2mg | 1.473mg | 0% |
| Lysine | 0.135mg | 0.568mg | 0% |
| Methionine | 0.04mg | 0.157mg | 0% |
| Phenylalanine | 0.13mg | 1.132mg | 0% |
| Valine | 0.151mg | 0.855mg | 0% |
| Histidine | 0.057mg | 0.539mg | 0% |
| Fructose | 0g | 0.11g | 0% |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1805.4% |
| Contains more ProteinProtein | +792.4% |
| Contains more FatsFats | +3571.3% |
| Contains more CarbsCarbs | +84.7% |
| Contains more OtherOther | +419.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.1% |
| Contains more Mono. FatMonounsaturated fat | +7969.3% |
| Contains more Poly. FatPolyunsaturated fat | +2794.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +1340.3% |
| Contains more GalactoseGalactose | +128.6% |
| Contains more SucroseSucrose | +1262.1% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
