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Oatmeal vs. Apple strudel — In-Depth Nutrition Comparison

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What are the differences between oatmeal and apple strudel?

  • Oatmeal is higher in iron, vitamin B6, vitamin B1, vitamin B3, manganese, vitamin B2, and vitamin A, yet apple strudel is higher in vitamin B12 and vitamin E.
  • Oatmeal's daily need coverage for iron is 69% more.
  • Oatmeal has 14 times more vitamin A than apple strudel. While oatmeal has 433IU of vitamin A, apple strudel has only 30IU.
  • The amount of saturated fat in oatmeal is lower.
  • The glycemic index of apple strudel is lower.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Strudel, apple types in this article.

Infographic

Oatmeal vs Apple strudel 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Contains more MagnesiumMagnesium +188.9%
Contains more CalciumCalcium +433.3%
Contains more IronIron +1319%
Contains more CopperCopper +120%
Contains more ZincZinc +226.3%
Contains more PhosphorusPhosphorus +133.3%
Contains less SodiumSodium -63.7%
Contains more ManganeseManganese +193.7%
Contains more PotassiumPotassium +144.3%
Contains more SeleniumSelenium +22%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Contains more Vitamin AVitamin A +2066.7%
Contains more Vitamin B1Vitamin B1 +550%
Contains more Vitamin B2Vitamin B2 +760%
Contains more Vitamin B3Vitamin B3 +816.7%
Contains more Vitamin B5Vitamin B5 +17.4%
Contains more Vitamin B6Vitamin B6 +530.4%
Contains more FolateFolate +57.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1928.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +625%
Contains more CholineCholine +270.2%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
Contains more WaterWater +93.2%
Contains more ProteinProtein +39.2%
Contains more FatsFats +723.5%
Contains more CarbsCarbs +252.2%
Contains more OtherOther +57.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 g
Contains less Sat. FatSaturated fat -88.9%
Contains more Mono. FatMonounsaturated fat +735.5%
Contains more Poly. FatPolyunsaturated fat +1147.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Apple strudel DV% diff.
Iron 5.96mg 0.42mg 69%
Polyunsaturated fat 0.426g 5.315g 33%
Vitamin B6 0.29mg 0.046mg 19%
Vitamin B1 0.26mg 0.04mg 18%
Vitamin B3 3.025mg 0.33mg 17%
Manganese 0.558mg 0.19mg 16%
Fats 1.36g 11.2g 15%
Vitamin B2 0.215mg 0.025mg 15%
Vitamin A 130µg 6µg 14%
Calories 68kcal 274kcal 10%
Carbs 11.67g 41.1g 10%
Vitamin B12 0µg 0.22µg 9%
Vitamin E 0.07mg 1.42mg 9%
Saturated fat 0.226g 2.044g 8%
Lysine 0.135mg 153mg 7%
Calcium 80mg 15mg 7%
Monounsaturated fat 0.391g 3.267g 7%
Phosphorus 77mg 33mg 6%
Copper 0.066mg 0.03mg 4%
Zinc 0.62mg 0.19mg 4%
Starch 10.37g 4%
Sodium 49mg 135mg 4%
Magnesium 26mg 9mg 4%
Folate 44µg 28µg 4%
Potassium 61mg 149mg 3%
Fiber 1.7g 2.2g 2%
Vitamin K 0.4µg 2.9µg 2%
Cholesterol 0mg 6mg 2%
Choline 4.7mg 17.4mg 2%
Protein 2.37g 3.3g 2%
Selenium 5µg 6.1µg 2%
Vitamin C 0mg 1.7mg 2%
Vitamin B5 0.317mg 0.27mg 1%
Net carbs 9.97g 38.9g N/A
Sugar 0.46g 25.75g N/A
Trans fat 0.003g N/A
Tryptophan 0.04mg 0.039mg 0%
Threonine 0.083mg 0.119mg 0%
Isoleucine 0.105mg 0.147mg 0%
Leucine 0.2mg 0.257mg 0%
Methionine 0.04mg 0.067mg 0%
Phenylalanine 0.13mg 0.151mg 0%
Valine 0.151mg 0.164mg 0%
Histidine 0.057mg 0.076mg 0%
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Apple strudel
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
26%
Oatmeal
12%
Apple strudel
Minerals Daily Need Coverage Score
45%
Oatmeal
14%
Apple strudel

Comparison summary

Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 6mg)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 25.29g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 86mg)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 1.818g)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is lower in glycemic index?
Apple strudel
Apple strudel is lower in glycemic index (difference - 20)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.