Oatmeal vs. Chocolate — In-Depth Nutrition Comparison
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A recap on differences between oatmeal and chocolate
- Oatmeal has more vitamin B1 and vitamin B6; however, chocolate is higher in copper, manganese, magnesium, iron, fiber, phosphorus, and potassium.
- Chocolate covers your daily copper needs 107% more than oatmeal.
- Chocolate contains 10 times less vitamin B1 than oatmeal. Oatmeal contains 0.26mg of vitamin B1, while chocolate contains 0.025mg.
- Oatmeal has less saturated fat.
- The glycemic index of oatmeal is higher.
Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Chocolate, dark, 45- 59% cacao solids.
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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 CalciumCalcium | +42.9% |
| Contains more SeleniumSelenium | +66.7% |
| Contains more MagnesiumMagnesium | +461.5% |
| Contains more PotassiumPotassium | +816.4% |
| Contains more IronIron | +34.6% |
| Contains more CopperCopper | +1457.6% |
| Contains more ZincZinc | +224.2% |
| Contains more PhosphorusPhosphorus | +167.5% |
| Contains less SodiumSodium | -51% |
| Contains more ManganeseManganese | +154.3% |
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 | +6400% |
| Contains more Vitamin B1Vitamin B1 | +940% |
| Contains more Vitamin B2Vitamin B2 | +330% |
| Contains more Vitamin B3Vitamin B3 | +317.2% |
| Contains more Vitamin B6Vitamin B6 | +590.5% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +671.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1925% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +8562.9% |
| Contains more ProteinProtein | +105.9% |
| Contains more FatsFats | +2200% |
| Contains more CarbsCarbs | +424.2% |
| Contains more OtherOther | +198.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.8% |
| Contains more Mono. FatMonounsaturated fat | +2339.9% |
| Contains more Poly. FatPolyunsaturated fat | +156.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +15848.3% |
| Contains more LactoseLactose | +∞% |
~equal in
Glucose
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~equal in
Fructose
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Maltose
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 0.066mg | 1.028mg | 107% |
| Saturated fat | 0.226g | 18.519g | 83% |
| Fats | 1.36g | 31.28g | 46% |
| Manganese | 0.558mg | 1.419mg | 37% |
| Magnesium | 26mg | 146mg | 29% |
| Iron | 5.96mg | 8.02mg | 26% |
| Calories | 68kcal | 546kcal | 24% |
| Monounsaturated fat | 0.391g | 9.54g | 23% |
| Fiber | 1.7g | 7g | 21% |
| Vitamin B1 | 0.26mg | 0.025mg | 20% |
| Vitamin B6 | 0.29mg | 0.042mg | 19% |
| Phosphorus | 77mg | 206mg | 18% |
| Carbs | 11.67g | 61.17g | 17% |
| Potassium | 61mg | 559mg | 15% |
| Vitamin B3 | 3.025mg | 0.725mg | 14% |
| Vitamin A | 130µg | 2µg | 14% |
| Zinc | 0.62mg | 2.01mg | 13% |
| Vitamin B2 | 0.215mg | 0.05mg | 13% |
| Caffeine | 0mg | 43mg | 11% |
| Folate | 44µg | 11% | |
| Vitamin B12 | 0µg | 0.23µg | 10% |
| Vitamin K | 0.4µg | 8.1µg | 6% |
| Protein | 2.37g | 4.88g | 5% |
| Selenium | 5µg | 3µg | 4% |
| Polyunsaturated fat | 0.426g | 1.092g | 4% |
| Starch | 10.37g | 4% | |
| Vitamin E | 0.07mg | 0.54mg | 3% |
| Cholesterol | 0mg | 8mg | 3% |
| Calcium | 80mg | 56mg | 2% |
| Choline | 4.7mg | 1% | |
| Sodium | 49mg | 24mg | 1% |
| Net carbs | 9.97g | 54.17g | N/A |
| Sugar | 0.46g | 47.9g | N/A |
| Vitamin B5 | 0.317mg | 0.297mg | 0% |
| Trans fat | 0.003g | 0.112g | N/A |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.085g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.947g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
45%
116%
Comparison summary
Which food is lower in Cholesterol?
Oatmeal is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 47.44g)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 18.293g)
Which food is cheaper?
Oatmeal is cheaper (difference - $2)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food contains less Sodium?
Chocolate contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Chocolate is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Chocolate is relatively richer in minerals