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Oatmeal vs. Babassu oil — In-Depth Nutrition Comparison

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What are the differences between oatmeal and babassu oil?

  • Oatmeal is higher in iron, vitamin B6, vitamin B1, vitamin B3, vitamin B2, phosphorus, folate, and selenium, yet babassu oil is higher in vitamin E.
  • Babassu oil's daily need coverage for saturated fat is 405% more.
  • The amount of saturated fat in oatmeal is lower.
  • The glycemic index of babassu oil is lower.

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

Infographic

Oatmeal vs Babassu oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 382% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +27185.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +7252.9%

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
86% 12% 2%
Saturated fat: Sat. Fat 81.2 g
Monounsaturated fat: Mono. Fat 11.4 g
Polyunsaturated fat: Poly. Fat 1.6 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +2815.6%
Contains more Poly. FatPolyunsaturated fat +275.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Babassu oil DV% diff.
Saturated fat 0.226g 81.2g 368%
Fats 1.36g 100g 152%
Vitamin E 0.07mg 19.1mg 127%
Iron 5.96mg 0mg 75%
Calories 68kcal 884kcal 41%
Monounsaturated fat 0.391g 11.4g 28%
Manganese 0.558mg 24%
Vitamin B6 0.29mg 0mg 22%
Vitamin B1 0.26mg 0mg 22%
Vitamin B3 3.025mg 0mg 19%
Vitamin B2 0.215mg 0mg 17%
Vitamin A 130µg 0µg 14%
Folate 44µg 0µg 11%
Phosphorus 77mg 0mg 11%
Selenium 5µg 0µg 9%
Polyunsaturated fat 0.426g 1.6g 8%
Calcium 80mg 0mg 8%
Copper 0.066mg 7%
Fiber 1.7g 0g 7%
Vitamin B5 0.317mg 0mg 6%
Zinc 0.62mg 0mg 6%
Magnesium 26mg 0mg 6%
Protein 2.37g 0g 5%
Carbs 11.67g 0g 4%
Starch 10.37g 4%
Potassium 61mg 0mg 2%
Sodium 49mg 0mg 2%
Choline 4.7mg 1%
Net carbs 9.97g 0g N/A
Sugar 0.46g 0g N/A
Vitamin K 0.4µg 0%
Trans fat 0.003g N/A
Tryptophan 0.04mg 0mg 0%
Threonine 0.083mg 0mg 0%
Isoleucine 0.105mg 0mg 0%
Leucine 0.2mg 0mg 0%
Lysine 0.135mg 0mg 0%
Methionine 0.04mg 0mg 0%
Phenylalanine 0.13mg 0mg 0%
Valine 0.151mg 0mg 0%
Histidine 0.057mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Babassu oil
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
29%
Babassu oil
Minerals Daily Need Coverage Score
45%
Oatmeal
0%
Babassu oil

Comparison summary

Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 80.974g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $3.5)
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 is lower in Sugar?
Babassu oil
Babassu oil is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Babassu oil
Babassu oil contains less Sodium (difference - 49mg)
Which food is lower in glycemic index?
Babassu oil
Babassu oil is lower in glycemic index (difference - 79)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Babassu oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171428/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.