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Oatmeal vs. Coffee — In-Depth Nutrition Comparison

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Important differences between oatmeal and coffee

  • Coffee has less iron, manganese, vitamin B6, vitamin B1, vitamin B3, vitamin B2, phosphorus, folate, selenium, and vitamin A.
  • Oatmeal's daily need coverage for iron is 74% more.
  • Oatmeal has a higher glycemic index than coffee.

The food varieties used in the comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Beverages, coffee, brewed, prepared with tap water.

Infographic

Oatmeal vs Coffee 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%
Coffee
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 4.3% 0.38% 0.67% 0.55% 1.3% 0.26% 3% 0%
Contains more MagnesiumMagnesium +766.7%
Contains more CalciumCalcium +3900%
Contains more PotassiumPotassium +24.5%
Contains more IronIron +59500%
Contains more CopperCopper +3200%
Contains more ZincZinc +3000%
Contains more PhosphorusPhosphorus +2466.7%
Contains more ManganeseManganese +2326.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -95.9%

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.
Oatmeal
10
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%
Coffee
0
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% 0.2% 0% 3.5% 18% 3.6% 15% 0.23% 0% 0.25% 1.5% 1.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +1757.1%
Contains more Vitamin B2Vitamin B2 +182.9%
Contains more Vitamin B3Vitamin B3 +1483.8%
Contains more Vitamin B5Vitamin B5 +24.8%
Contains more Vitamin B6Vitamin B6 +28900%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +2100%
Contains more CholineCholine +80.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Coffee DV% diff.
Iron 5.96mg 0.01mg 74%
Manganese 0.558mg 0.023mg 23%
Vitamin B6 0.29mg 0.001mg 22%
Vitamin B1 0.26mg 0.014mg 21%
Vitamin B3 3.025mg 0.191mg 18%
Vitamin A 130µg 0µg 14%
Vitamin B2 0.215mg 0.076mg 11%
Phosphorus 77mg 3mg 11%
Folate 44µg 2µg 11%
Caffeine 0mg 40mg 10%
Selenium 5µg 0µg 9%
Calcium 80mg 2mg 8%
Fiber 1.7g 0g 7%
Copper 0.066mg 0.002mg 7%
Magnesium 26mg 3mg 5%
Zinc 0.62mg 0.02mg 5%
Protein 2.37g 0.12g 5%
Starch 10.37g 4%
Carbs 11.67g 0g 4%
Polyunsaturated fat 0.426g 0.001g 3%
Calories 68kcal 1kcal 3%
Fats 1.36g 0.02g 2%
Sodium 49mg 2mg 2%
Saturated fat 0.226g 0.002g 1%
Vitamin B5 0.317mg 0.254mg 1%
Monounsaturated fat 0.391g 0.015g 1%
Net carbs 9.97g 0g N/A
Potassium 61mg 49mg 0%
Sugar 0.46g 0g N/A
Vitamin E 0.07mg 0.01mg 0%
Vitamin K 0.4µg 0.1µg 0%
Trans fat 0.003g 0g N/A
Choline 4.7mg 2.6mg 0%
Tryptophan 0.04mg 0mg 0%
Threonine 0.083mg 0.001mg 0%
Isoleucine 0.105mg 0.002mg 0%
Leucine 0.2mg 0.005mg 0%
Lysine 0.135mg 0.001mg 0%
Methionine 0.04mg 0mg 0%
Phenylalanine 0.13mg 0.003mg 0%
Valine 0.151mg 0.003mg 0%
Histidine 0.057mg 0.002mg 0%

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
Coffee
1
99%
Protein: 0.12 g
Fats: 0.02 g
Carbs: 0 g
Water: 99.39 g
Other: 0.47 g
Contains more ProteinProtein +1875%
Contains more FatsFats +6700%
Contains more CarbsCarbs +∞%
Contains more OtherOther +21.3%
Contains more WaterWater +18.3%

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
Coffee
1
11% 83% 6%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +2506.7%
Contains more Poly. FatPolyunsaturated fat +42500%
Contains less Sat. FatSaturated fat -99.1%

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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. Coffee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171890/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.