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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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
