Oatmeal vs. Fast food — In-Depth Nutrition Comparison
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Significant differences between oatmeal and fast food
- Oatmeal has more iron; however, fast food is richer in vitamin B12, selenium, zinc, vitamin B3, vitamin B2, and folate.
- Fast food covers your daily vitamin B12 needs 37% more than oatmeal.
- Fast food has 2 times less iron than oatmeal. Oatmeal has 5.96mg of iron, while fast food has 3.06mg.
- Oatmeal contains less sodium.
- Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of fast food is 66.
Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Fast foods, hamburger; single, regular patty; plain.
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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 CalciumCalcium | +29% |
| Contains more IronIron | +94.8% |
| Contains less SodiumSodium | -85.2% |
| Contains more ManganeseManganese | +56.3% |
| Contains more PotassiumPotassium | +223% |
| Contains more CopperCopper | +83.3% |
| Contains more ZincZinc | +306.5% |
| Contains more PhosphorusPhosphorus | +74% |
| Contains more SeleniumSelenium | +306% |
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 | +1344.4% |
| Contains more Vitamin B6Vitamin B6 | +36.8% |
| Contains more Vitamin EVitamin E | +442.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +21.9% |
| Contains more Vitamin B2Vitamin B2 | +68.8% |
| Contains more Vitamin B3Vitamin B3 | +85.7% |
| Contains more Vitamin B5Vitamin B5 | +67.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1125% |
| Contains more FolateFolate | +81.8% |
| Contains more CholineCholine | +631.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +118.5% |
| Contains more ProteinProtein | +597% |
| Contains more FatsFats | +783.1% |
| Contains more CarbsCarbs | +169.9% |
| Contains more OtherOther | +166.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95% |
| Contains more Mono. FatMonounsaturated fat | +1136.6% |
| Contains more Poly. FatPolyunsaturated fat | +294.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +120.5% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 0.89µg | 37% |
| Iron | 5.96mg | 3.06mg | 36% |
| Selenium | 5µg | 20.3µg | 28% |
| Protein | 2.37g | 16.52g | 28% |
| Saturated fat | 0.226g | 4.493g | 19% |
| Zinc | 0.62mg | 2.52mg | 17% |
| Fats | 1.36g | 12.01g | 16% |
| Vitamin B3 | 3.025mg | 5.617mg | 16% |
| Vitamin A | 130µg | 9µg | 13% |
| Sodium | 49mg | 331mg | 12% |
| Monounsaturated fat | 0.391g | 4.835g | 11% |
| Cholesterol | 0mg | 33mg | 11% |
| Vitamin B2 | 0.215mg | 0.363mg | 11% |
| Calories | 68kcal | 297kcal | 11% |
| Manganese | 0.558mg | 0.357mg | 9% |
| Folate | 44µg | 80µg | 9% |
| Polyunsaturated fat | 0.426g | 1.68g | 8% |
| Phosphorus | 77mg | 134mg | 8% |
| Carbs | 11.67g | 31.5g | 7% |
| Vitamin B6 | 0.29mg | 0.212mg | 6% |
| Copper | 0.066mg | 0.121mg | 6% |
| Starch | 10.37g | 22.87g | 5% |
| Vitamin B1 | 0.26mg | 0.317mg | 5% |
| Choline | 4.7mg | 34.4mg | 5% |
| Vitamin K | 0.4µg | 4.9µg | 4% |
| Vitamin B5 | 0.317mg | 0.53mg | 4% |
| Potassium | 61mg | 197mg | 4% |
| Fructose | 0g | 2.27g | 3% |
| Calcium | 80mg | 62mg | 2% |
| Vitamin E | 0.07mg | 0.38mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Net carbs | 9.97g | 29.8g | N/A |
| Vitamin D | 0IU | 2IU | 0% |
| Magnesium | 26mg | 27mg | 0% |
| Sugar | 0.46g | 4.88g | N/A |
| Fiber | 1.7g | 1.7g | 0% |
| Trans fat | 0.003g | 0.514g | N/A |
| Tryptophan | 0.04mg | 0.144mg | 0% |
| Threonine | 0.083mg | 0.46mg | 0% |
| Isoleucine | 0.105mg | 0.642mg | 0% |
| Leucine | 0.2mg | 1.13mg | 0% |
| Lysine | 0.135mg | 0.785mg | 0% |
| Methionine | 0.04mg | 0.306mg | 0% |
| Phenylalanine | 0.13mg | 0.67mg | 0% |
| Valine | 0.151mg | 0.728mg | 0% |
| Histidine | 0.057mg | 0.402mg | 0% |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.121g | N/A | |
| Omega-3 - DPA | 0g | 0.009g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.004g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.009g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.003g | N/A | |
| Omega-6 - Linoleic acid | 1.391g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
43%
Minerals Daily Need Coverage Score
45%
54%
Comparison summary
Which food is lower in Cholesterol?
Oatmeal is lower in Cholesterol (difference - 33mg)
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 4.42g)
Which food contains less Sodium?
Oatmeal contains less Sodium (difference - 282mg)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 4.267g)
Which food is lower in glycemic index?
Fast food is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Fast food is relatively richer in minerals
Which food is richer in vitamins?
Fast food is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)