Oatmeal vs. Eggnog — In-Depth Nutrition Comparison
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Significant differences between oatmeal and eggnog
- Oatmeal has more iron, manganese, vitamin B1, vitamin B6, vitamin B3, and folate; however, eggnog is richer in vitamin B12 and choline.
- Oatmeal covers your daily iron needs 72% more than eggnog.
- Eggnog has 112 times less manganese than oatmeal. Oatmeal has 0.558mg of manganese, while eggnog has 0.005mg.
- Oatmeal contains less saturated fat.
- Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of eggnog is 55.
Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Eggnog.
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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 MagnesiumMagnesium | +36.8% |
| Contains more IronIron | +2880% |
| Contains more CopperCopper | +407.7% |
| Contains more ZincZinc | +34.8% |
| Contains less SodiumSodium | -9.3% |
| Contains more ManganeseManganese | +11060% |
| Contains more SeleniumSelenium | +19% |
| Contains more CalciumCalcium | +62.5% |
| Contains more PotassiumPotassium | +170.5% |
| Contains more PhosphorusPhosphorus | +41.6% |
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 | +120.3% |
| Contains more Vitamin B1Vitamin B1 | +664.7% |
| Contains more Vitamin B2Vitamin B2 | +13.2% |
| Contains more Vitamin B3Vitamin B3 | +2781% |
| Contains more Vitamin B6Vitamin B6 | +480% |
| Contains more Vitamin KVitamin K | +33.3% |
| Contains more FolateFolate | +4300% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +31.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1010.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 0.2mg | 72% |
| Manganese | 0.558mg | 0.005mg | 24% |
| Cholesterol | 0mg | 59mg | 20% |
| Vitamin B12 | 0µg | 0.45µg | 19% |
| Vitamin B1 | 0.26mg | 0.034mg | 19% |
| Vitamin B3 | 3.025mg | 0.105mg | 18% |
| Vitamin B6 | 0.29mg | 0.05mg | 18% |
| Saturated fat | 0.226g | 2.591g | 11% |
| Folate | 44µg | 1µg | 11% |
| Choline | 4.7mg | 52.2mg | 9% |
| Vitamin A | 130µg | 59µg | 8% |
| Fiber | 1.7g | 0g | 7% |
| Copper | 0.066mg | 0.013mg | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin D | 0IU | 49IU | 6% |
| Calcium | 80mg | 130mg | 5% |
| Phosphorus | 77mg | 109mg | 5% |
| Protein | 2.37g | 4.55g | 4% |
| Starch | 10.37g | 4% | |
| Fats | 1.36g | 4.19g | 4% |
| Potassium | 61mg | 165mg | 3% |
| Vitamin B2 | 0.215mg | 0.19mg | 2% |
| Vitamin B5 | 0.317mg | 0.417mg | 2% |
| Magnesium | 26mg | 19mg | 2% |
| Monounsaturated fat | 0.391g | 1.302g | 2% |
| Polyunsaturated fat | 0.426g | 0.198g | 2% |
| Vitamin C | 0mg | 1.5mg | 2% |
| Calories | 68kcal | 88kcal | 1% |
| Selenium | 5µg | 4.2µg | 1% |
| Vitamin E | 0.07mg | 0.21mg | 1% |
| Zinc | 0.62mg | 0.46mg | 1% |
| Carbs | 11.67g | 8.05g | 1% |
| Net carbs | 9.97g | 8.05g | N/A |
| Sugar | 0.46g | 8.05g | N/A |
| Sodium | 49mg | 54mg | 0% |
| Vitamin K | 0.4µg | 0.3µg | 0% |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.04mg | 0.085mg | 0% |
| Threonine | 0.083mg | 0.201mg | 0% |
| Isoleucine | 0.105mg | 0.237mg | 0% |
| Leucine | 0.2mg | 0.383mg | 0% |
| Lysine | 0.135mg | 0.257mg | 0% |
| Methionine | 0.04mg | 0.12mg | 0% |
| Phenylalanine | 0.13mg | 0.225mg | 0% |
| Valine | 0.151mg | 0.289mg | 0% |
| Histidine | 0.057mg | 0.108mg | 0% |
| Fructose | 0g | 0.04g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +45% |
| Contains more ProteinProtein | +92% |
| Contains more FatsFats | +208.1% |
| Contains more OtherOther | +17.5% |
~equal in
Water
~82.54g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.3% |
| Contains more Poly. FatPolyunsaturated fat | +115.2% |
| Contains more Mono. FatMonounsaturated fat | +233% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +625% |
| Contains more GalactoseGalactose | +300% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
