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  6. Oatmeal vs. Fajita

Oatmeal vs. Fajita — In-Depth Nutrition Comparison

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What are the main differences between Oatmeal and Fajita?

  • Oatmeal is richer in Iron, Manganese, Vitamin A RAE, and Vitamin B1, yet Fajita is richer in Phosphorus, Vitamin B12, Selenium, and Choline.
  • Oatmeal's daily need coverage for Iron is 62% higher.
  • Oatmeal contains less Sodium.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and USDA Commodity, chicken fajita strips, frozen types in this comparison.

Infographic

Oatmeal vs Fajita 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.
Oatmeal
Oatmeal
6
:
4
Fajita
Fajita
Contains more Calcium +515.4%
Contains more Iron +502%
Contains more Magnesium +18.2%
Contains less Sodium -93.9%
Contains more Copper +120%
Contains more Manganese +745.5%
Contains more Phosphorus +259.7%
Contains more Potassium +365.6%
Contains more Zinc +121%
Contains more Selenium +234%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Fajita
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 38% 16% 119% 26% 105% 38% 10% 9% 92%
Contains more Calcium +515.4%
Contains more Iron +502%
Contains more Magnesium +18.2%
Contains less Sodium -93.9%
Contains more Copper +120%
Contains more Manganese +745.5%
Contains more Phosphorus +259.7%
Contains more Potassium +365.6%
Contains more Zinc +121%
Contains more Selenium +234%

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
Oatmeal
6
:
5
Fajita
Fajita
Contains more Vitamin A +∞%
Contains more Vitamin B1 +160%
Contains more Folate +1000%
Contains more Vitamin K +100%
Contains more Vitamin E +214.3%
Contains more Vitamin B3 +58%
Contains more Vitamin B5 +129%
Contains more Vitamin B6 +33.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.213
Oatmeal
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%
Fajita
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 0% 25% 50% 90% 44% 90% 3% 68% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +160%
Contains more Folate +1000%
Contains more Vitamin K +100%
Contains more Vitamin E +214.3%
Contains more Vitamin B3 +58%
Contains more Vitamin B5 +129%
Contains more Vitamin B6 +33.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.213

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
3
Fajita
Fajita
Contains more Carbs +423.3%
Contains more Water +19%
Contains more Protein +683.1%
Contains more Fats +321.3%
Contains more Other +405.3%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Fajita
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 g
Contains more Carbs +423.3%
Contains more Water +19%
Contains more Protein +683.1%
Contains more Fats +321.3%
Contains more Other +405.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
2
Fajita
Fajita
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +496.7%
Contains more Polyunsaturated fat +155.6%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Fajita
32% 46% 22%
Saturated Fat: 1.596 g
Monounsaturated Fat: 2.333 g
Polyunsaturated fat: 1.089 g
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +496.7%
Contains more Polyunsaturated fat +155.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Fajita Opinion
Net carbs 9.97g 2.23g Oatmeal
Protein 2.37g 18.56g Fajita
Fats 1.36g 5.73g Fajita
Carbs 11.67g 2.23g Oatmeal
Calories 68kcal 135kcal Fajita
Starch 10.37g Oatmeal
Sugar 0.46g 0g Fajita
Fiber 1.7g 0g Oatmeal
Calcium 80mg 13mg Oatmeal
Iron 5.96mg 0.99mg Oatmeal
Magnesium 26mg 22mg Oatmeal
Phosphorus 77mg 277mg Fajita
Potassium 61mg 284mg Fajita
Sodium 49mg 799mg Oatmeal
Zinc 0.62mg 1.37mg Fajita
Copper 0.066mg 0.03mg Oatmeal
Manganese 0.558mg 0.066mg Oatmeal
Selenium 5µg 16.7µg Fajita
Vitamin A 433IU 0IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg 0.22mg Fajita
Vitamin B1 0.26mg 0.1mg Oatmeal
Vitamin B2 0.215mg 0.213mg Oatmeal
Vitamin B3 3.025mg 4.779mg Fajita
Vitamin B5 0.317mg 0.726mg Fajita
Vitamin B6 0.29mg 0.387mg Fajita
Folate 44µg 4µg Oatmeal
Vitamin B12 0µg 0.54µg Fajita
Vitamin K 0.4µg 0.2µg Oatmeal
Tryptophan 0.04mg 0.2mg Fajita
Threonine 0.083mg 0.452mg Fajita
Isoleucine 0.105mg 0.813mg Fajita
Leucine 0.2mg 1.56mg Fajita
Lysine 0.135mg 1.857mg Fajita
Methionine 0.04mg 0.552mg Fajita
Phenylalanine 0.13mg 0.763mg Fajita
Valine 0.151mg 0.847mg Fajita
Histidine 0.057mg 0.68mg Fajita
Cholesterol 0mg 88mg Oatmeal
Trans Fat 0.003g Fajita
Saturated Fat 0.226g 1.596g Oatmeal
Omega-3 - DPA 0g 0.007g Fajita
Monounsaturated Fat 0.391g 2.333g Fajita
Polyunsaturated fat 0.426g 1.089g Fajita
Omega-6 - Eicosadienoic acid 0.01g Fajita

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Fajita
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
31%
Fajita
Minerals Daily Need Coverage Score
45%
Oatmeal
45%
Fajita

Comparison summary

Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 750mg)
Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 1.37g)
Which food is lower in Sugar?
Fajita
Fajita is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Fajita
Fajita is lower in glycemic index (difference - 37)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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

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.