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Oatmeal vs. Espresso — In-Depth Nutrition Comparison

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Summary of differences between Oatmeal and Espresso

  • Oatmeal has more Iron, Vitamin B6, Manganese, Vitamin B1, Vitamin A RAE, Folate, Phosphorus, and Selenium, while Espresso has more Vitamin B3, and Magnesium.
  • Oatmeal covers your daily need of Iron 73% more than Espresso.

These are the specific foods used in this comparison Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Beverages, coffee, brewed, espresso, restaurant-prepared.

Infographic

Oatmeal vs Espresso 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.
Contains more Calcium +3900%
Contains more Iron +4484.6%
Contains more Phosphorus +1000%
Contains more Zinc +1140%
Contains more Copper +32%
Contains more Manganese +1016%
Contains more Selenium +∞%
Contains more Magnesium +207.7%
Contains more Potassium +88.5%
Contains less Sodium -71.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 58% 3% 11% 2% 2% 17% 7% 0%
Contains more Calcium +3900%
Contains more Iron +4484.6%
Contains more Phosphorus +1000%
Contains more Zinc +1140%
Contains more Copper +32%
Contains more Manganese +1016%
Contains more Selenium +∞%
Contains more Magnesium +207.7%
Contains more Potassium +88.5%
Contains less Sodium -71.4%

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 A +∞%
Contains more Vitamin E +600%
Contains more Vitamin B1 +25900%
Contains more Vitamin B2 +21.5%
Contains more Vitamin B5 +1032.1%
Contains more Vitamin B6 +14400%
Contains more Folate +4300%
Contains more Vitamin K +300%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +72.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 1% 1% 41% 98% 2% 1% 1% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin B1 +25900%
Contains more Vitamin B2 +21.5%
Contains more Vitamin B5 +1032.1%
Contains more Vitamin B6 +14400%
Contains more Folate +4300%
Contains more Vitamin K +300%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +72.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1875%
Contains more Fats +655.6%
Contains more Carbs +598.8%
Contains more Other +147.8%
Contains more Water +16.4%
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
2% 98%
Protein: 0.12 g
Fats: 0.18 g
Carbs: 1.67 g
Water: 97.8 g
Other: 0.23 g
Contains more Protein +1875%
Contains more Fats +655.6%
Contains more Carbs +598.8%
Contains more Other +147.8%
Contains more Water +16.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +363%
Contains less Saturated Fat -59.3%
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
50% 50%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.092 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +363%
Contains less Saturated Fat -59.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Espresso Opinion
Net carbs 9.97g 1.67g Oatmeal
Protein 2.37g 0.12g Oatmeal
Fats 1.36g 0.18g Oatmeal
Carbs 11.67g 1.67g Oatmeal
Calories 68kcal 9kcal Oatmeal
Starch 10.37g Oatmeal
Sugar 0.46g 0g Espresso
Fiber 1.7g 0g Oatmeal
Calcium 80mg 2mg Oatmeal
Iron 5.96mg 0.13mg Oatmeal
Magnesium 26mg 80mg Espresso
Phosphorus 77mg 7mg Oatmeal
Potassium 61mg 115mg Espresso
Sodium 49mg 14mg Espresso
Zinc 0.62mg 0.05mg Oatmeal
Copper 0.066mg 0.05mg Oatmeal
Manganese 0.558mg 0.05mg Oatmeal
Selenium 5µg 0µg Oatmeal
Vitamin A 433IU 0IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg 0.01mg Oatmeal
Vitamin C 0mg 0.2mg Espresso
Vitamin B1 0.26mg 0.001mg Oatmeal
Vitamin B2 0.215mg 0.177mg Oatmeal
Vitamin B3 3.025mg 5.207mg Espresso
Vitamin B5 0.317mg 0.028mg Oatmeal
Vitamin B6 0.29mg 0.002mg Oatmeal
Folate 44µg 1µg Oatmeal
Vitamin K 0.4µg 0.1µg Oatmeal
Tryptophan 0.04mg Oatmeal
Threonine 0.083mg Oatmeal
Isoleucine 0.105mg Oatmeal
Leucine 0.2mg Oatmeal
Lysine 0.135mg Oatmeal
Methionine 0.04mg Oatmeal
Phenylalanine 0.13mg Oatmeal
Valine 0.151mg Oatmeal
Histidine 0.057mg Oatmeal
Trans Fat 0.003g 0g Espresso
Saturated Fat 0.226g 0.092g Espresso
Monounsaturated Fat 0.391g 0g Oatmeal
Polyunsaturated fat 0.426g 0.092g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Espresso
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
27%
Oatmeal
12%
Espresso
Minerals Daily Need Coverage Score
45%
Oatmeal
10%
Espresso

Comparison summary

Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Espresso
Espresso is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Espresso
Espresso contains less Sodium (difference - 35mg)
Which food is lower in Saturated Fat?
Espresso
Espresso is lower in Saturated Fat (difference - 0.134g)
Which food is lower in glycemic index?
Espresso
Espresso 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. Espresso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171891/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.