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  6. Oatmeal vs. Dried fruit

Oatmeal vs. Dried fruit — In-Depth Nutrition Comparison

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A recap on differences between Oatmeal and Dried fruit

  • Oatmeal has more Iron, Vitamin B1, Manganese, Vitamin B6, Vitamin B2, and Folate, however, Dried fruit is higher in Potassium, Copper, Vitamin E, and Fiber.
  • Oatmeal covers your daily Iron needs 41% more than Dried fruit.
  • Dried fruit contains 17 times less Vitamin B1 than Oatmeal. Oatmeal contains 0.26mg of Vitamin B1, while Dried fruit contains 0.015mg.

Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Apricots, dried, sulfured, uncooked.

Infographic

Oatmeal vs Dried fruit infographic
Infographic link

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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more CalciumCalcium +45.5%
Contains more IronIron +124.1%
Contains more ZincZinc +59%
Contains more ManganeseManganese +137.4%
Contains more SeleniumSelenium +127.3%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +1804.9%
Contains more CopperCopper +419.7%
Contains less SodiumSodium -79.6%
~equal in Phosphorus ~71mg

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% 26% 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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +1633.3%
Contains more Vitamin B2Vitamin B2 +190.5%
Contains more Vitamin B3Vitamin B3 +16.8%
Contains more Vitamin B6Vitamin B6 +102.8%
Contains more FolateFolate +340%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +732.3%
Contains more Vitamin EVitamin E +6085.7%
Contains more Vitamin B5Vitamin B5 +62.8%
Contains more Vitamin KVitamin K +675%
Contains more CholineCholine +195.7%
~equal in Vitamin D ~0µg
~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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more FatsFats +166.7%
Contains more WaterWater +172%
Contains more ProteinProtein +43%
Contains more CarbsCarbs +436.8%
Contains more OtherOther +350.9%

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
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated Fat +428.4%
Contains more Poly. FatPolyunsaturated fat +475.7%
Contains less Sat. FatSaturated Fat -92.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +2862.9%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +2620.7%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Dried fruit Opinion
Calories 68kcal 241kcal Dried fruit
Protein 2.37g 3.39g Dried fruit
Fats 1.36g 0.51g Oatmeal
Vitamin C 0mg 1mg Dried fruit
Net carbs 9.97g 55.34g Dried fruit
Carbs 11.67g 62.64g Dried fruit
Magnesium 26mg 32mg Dried fruit
Calcium 80mg 55mg Oatmeal
Potassium 61mg 1162mg Dried fruit
Iron 5.96mg 2.66mg Oatmeal
Sugar 0.46g 53.44g Oatmeal
Fiber 1.7g 7.3g Dried fruit
Copper 0.066mg 0.343mg Dried fruit
Zinc 0.62mg 0.39mg Oatmeal
Starch 10.37g 0.35g Oatmeal
Phosphorus 77mg 71mg Oatmeal
Sodium 49mg 10mg Dried fruit
Vitamin A 433IU 3604IU Dried fruit
Vitamin A 130µg 180µg Dried fruit
Vitamin E 0.07mg 4.33mg Dried fruit
Manganese 0.558mg 0.235mg Oatmeal
Selenium 5µg 2.2µg Oatmeal
Vitamin B1 0.26mg 0.015mg Oatmeal
Vitamin B2 0.215mg 0.074mg Oatmeal
Vitamin B3 3.025mg 2.589mg Oatmeal
Vitamin B5 0.317mg 0.516mg Dried fruit
Vitamin B6 0.29mg 0.143mg Oatmeal
Vitamin K 0.4µg 3.1µg Dried fruit
Folate 44µg 10µg Oatmeal
Trans Fat 0.003g Dried fruit
Choline 4.7mg 13.9mg Dried fruit
Saturated Fat 0.226g 0.017g Dried fruit
Monounsaturated Fat 0.391g 0.074g Oatmeal
Polyunsaturated fat 0.426g 0.074g Oatmeal
Tryptophan 0.04mg 0.016mg Oatmeal
Threonine 0.083mg 0.073mg Oatmeal
Isoleucine 0.105mg 0.063mg Oatmeal
Leucine 0.2mg 0.105mg Oatmeal
Lysine 0.135mg 0.083mg Oatmeal
Methionine 0.04mg 0.015mg Oatmeal
Phenylalanine 0.13mg 0.062mg Oatmeal
Valine 0.151mg 0.078mg Oatmeal
Histidine 0.057mg 0.047mg Oatmeal
Fructose 0g 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Dried fruit
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
25%
Oatmeal
36%
Dried fruit
Minerals Daily Need Coverage Score
45%
Oatmeal
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 52.98g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 39mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.209g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 48)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.