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Oatmeal vs. Fast food — In-Depth Nutrition Comparison

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Significant differences between Oatmeal and Fast food

  • Oatmeal has more Iron, and Vitamin A RAE, however, Fast food is richer in Vitamin B12, Selenium, Zinc, Vitamin B3, and Vitamin B2.
  • Fast food covers your daily Vitamin B12 needs 37% more than Oatmeal.
  • Fast food has 14 times less Vitamin A RAE than Oatmeal. Oatmeal has 130µg of Vitamin A RAE, while Fast food has 9µg.
  • Oatmeal contains less Sodium.

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.

Infographic

Oatmeal vs Fast food 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
4
:
6
Fast food
Fast food
Contains more Calcium +29%
Contains more Iron +94.8%
Contains less Sodium -85.2%
Contains more Manganese +56.3%
Contains more Phosphorus +74%
Contains more Potassium +223%
Contains more Zinc +306.5%
Contains more Copper +83.3%
Contains more Selenium +306%
Equal in Magnesium - 27
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Fast food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 115% 20% 58% 18% 44% 69% 41% 47% 111%
Contains more Calcium +29%
Contains more Iron +94.8%
Contains less Sodium -85.2%
Contains more Manganese +56.3%
Contains more Phosphorus +74%
Contains more Potassium +223%
Contains more Zinc +306.5%
Contains more Copper +83.3%
Contains more Selenium +306%
Equal in Magnesium - 27

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
2
:
9
Fast food
Fast food
Contains more Vitamin A +749%
Contains more Vitamin B6 +36.8%
Contains more Vitamin E +442.9%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +21.9%
Contains more Vitamin B2 +68.8%
Contains more Vitamin B3 +85.7%
Contains more Vitamin B5 +67.2%
Contains more Folate +81.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1125%
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%
Fast food
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 8% 3% 0% 80% 84% 106% 32% 49% 60% 112% 13%
Contains more Vitamin A +749%
Contains more Vitamin B6 +36.8%
Contains more Vitamin E +442.9%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +21.9%
Contains more Vitamin B2 +68.8%
Contains more Vitamin B3 +85.7%
Contains more Vitamin B5 +67.2%
Contains more Folate +81.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1125%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
4
Fast food
Fast food
Contains more Water +118.5%
Contains more Protein +597%
Contains more Fats +783.1%
Contains more Carbs +169.9%
Contains more Other +166.7%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Fast food
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Contains more Water +118.5%
Contains more Protein +597%
Contains more Fats +783.1%
Contains more Carbs +169.9%
Contains more Other +166.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
2
Fast food
Fast food
Contains less Saturated Fat -95%
Contains more Monounsaturated Fat +1136.6%
Contains more Polyunsaturated fat +294.4%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Fast food
41% 44% 15%
Saturated Fat: 4.493 g
Monounsaturated Fat: 4.835 g
Polyunsaturated fat: 1.68 g
Contains less Saturated Fat -95%
Contains more Monounsaturated Fat +1136.6%
Contains more Polyunsaturated fat +294.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
4
Fast food
Fast food
Contains more Sucrose +∞%
Contains more Galactose +∞%
Contains more Starch +120.5%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Oatmeal
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Fast food
82% 7% 8% 2%
Starch: 22.87 g
Sucrose: 0 g
Glucose: 2.05 g
Fructose: 2.27 g
Lactose: 0 g
Maltose: 0.57 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Galactose +∞%
Contains more Starch +120.5%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Fast food Opinion
Net carbs 9.97g 29.8g Fast food
Protein 2.37g 16.52g Fast food
Fats 1.36g 12.01g Fast food
Carbs 11.67g 31.5g Fast food
Calories 68kcal 297kcal Fast food
Starch 10.37g 22.87g Fast food
Fructose 0g 2.27g Fast food
Sugar 0.46g 4.88g Oatmeal
Fiber 1.7g 1.7g
Calcium 80mg 62mg Oatmeal
Iron 5.96mg 3.06mg Oatmeal
Magnesium 26mg 27mg Fast food
Phosphorus 77mg 134mg Fast food
Potassium 61mg 197mg Fast food
Sodium 49mg 331mg Oatmeal
Zinc 0.62mg 2.52mg Fast food
Copper 0.066mg 0.121mg Fast food
Manganese 0.558mg 0.357mg Oatmeal
Selenium 5µg 20.3µg Fast food
Vitamin A 433IU 51IU Oatmeal
Vitamin A RAE 130µg 9µg Oatmeal
Vitamin E 0.07mg 0.38mg Fast food
Vitamin D 0IU 2IU Fast food
Vitamin D 0µg 0.1µg Fast food
Vitamin B1 0.26mg 0.317mg Fast food
Vitamin B2 0.215mg 0.363mg Fast food
Vitamin B3 3.025mg 5.617mg Fast food
Vitamin B5 0.317mg 0.53mg Fast food
Vitamin B6 0.29mg 0.212mg Oatmeal
Folate 44µg 80µg Fast food
Vitamin B12 0µg 0.89µg Fast food
Vitamin K 0.4µg 4.9µg Fast food
Tryptophan 0.04mg 0.144mg Fast food
Threonine 0.083mg 0.46mg Fast food
Isoleucine 0.105mg 0.642mg Fast food
Leucine 0.2mg 1.13mg Fast food
Lysine 0.135mg 0.785mg Fast food
Methionine 0.04mg 0.306mg Fast food
Phenylalanine 0.13mg 0.67mg Fast food
Valine 0.151mg 0.728mg Fast food
Histidine 0.057mg 0.402mg Fast food
Cholesterol 0mg 33mg Oatmeal
Trans Fat 0.003g 0.514g Oatmeal
Saturated Fat 0.226g 4.493g Oatmeal
Omega-3 - DHA 0g 0.001g Fast food
Omega-3 - EPA 0g 0.005g Fast food
Omega-3 - DPA 0g 0.009g Fast food
Monounsaturated Fat 0.391g 4.835g Fast food
Polyunsaturated fat 0.426g 1.68g Fast food
Omega-6 - Eicosadienoic acid 0.003g Fast food
Omega-6 - Linoleic acid 1.391g Fast food
Omega-6 - Gamma-linoleic acid 0.004g Fast food
Omega-3 - ALA 0.121g Fast food
Omega-6 - Dihomo-gamma-linoleic acid 0.009g Fast food

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Fast food
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
46%
Fast food
Minerals Daily Need Coverage Score
45%
Oatmeal
54%
Fast food

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 4.42g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 282mg)
Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 4.267g)
Which food is lower in glycemic index?
Fast food
Fast food is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Fast food
Fast food is relatively richer in minerals
Which food is richer in vitamins?
Fast food
Fast food is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.