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  6. Oatmeal vs. Grapefruit

Oatmeal vs. Grapefruit — In-Depth Nutrition Comparison

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A recap on differences between Oatmeal and Grapefruit

  • Oatmeal has more Iron, Manganese, Vitamin B6, Vitamin B1, Vitamin B3, Vitamin B2, Selenium, Phosphorus, and Vitamin A RAE, however, Grapefruit is higher in Vitamin C.
  • Oatmeal covers your daily Iron needs 74% more than Grapefruit.
  • Grapefruit contains 50 times less Selenium than Oatmeal. Oatmeal contains 5µg of Selenium, while Grapefruit contains 0.1µg.

Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Grapefruit, raw, pink and red, all areas.

Infographic

Oatmeal vs Grapefruit 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
8
:
2
Grapefruit
Grapefruit
Contains more Calcium +263.6%
Contains more Iron +7350%
Contains more Magnesium +188.9%
Contains more Phosphorus +327.8%
Contains more Zinc +785.7%
Contains more Copper +106.3%
Contains more Manganese +2436.4%
Contains more Selenium +4900%
Contains more Potassium +121.3%
Contains less Sodium -100%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Grapefruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 3% 7% 8% 12% 0% 2% 11% 3% 1%
Contains more Calcium +263.6%
Contains more Iron +7350%
Contains more Magnesium +188.9%
Contains more Phosphorus +327.8%
Contains more Zinc +785.7%
Contains more Copper +106.3%
Contains more Manganese +2436.4%
Contains more Selenium +4900%
Contains more Potassium +121.3%
Contains less Sodium -100%

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
7
:
3
Grapefruit
Grapefruit
Contains more Vitamin B1 +504.7%
Contains more Vitamin B2 +593.5%
Contains more Vitamin B3 +1382.8%
Contains more Vitamin B5 +21%
Contains more Vitamin B6 +447.2%
Contains more Folate +238.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +165.6%
Contains more Vitamin E +85.7%
Contains more Vitamin C +∞%
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%
Grapefruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 69% 3% 0% 105% 11% 8% 4% 16% 13% 10% 0% 0%
Contains more Vitamin B1 +504.7%
Contains more Vitamin B2 +593.5%
Contains more Vitamin B3 +1382.8%
Contains more Vitamin B5 +21%
Contains more Vitamin B6 +447.2%
Contains more Folate +238.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +165.6%
Contains more Vitamin E +85.7%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
4
:
1
Grapefruit
Grapefruit
Contains more Protein +207.8%
Contains more Fats +871.4%
Contains more Other +54.1%
Equal in Carbs - 10.66
Equal in Water - 88.06
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Grapefruit
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more Protein +207.8%
Contains more Fats +871.4%
Contains more Other +54.1%
Equal in Carbs - 10.66
Equal in Water - 88.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
1
Grapefruit
Grapefruit
Contains more Monounsaturated Fat +1855%
Contains more Polyunsaturated fat +1083.3%
Contains less Saturated Fat -90.7%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Grapefruit
27% 26% 47%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.036 g
Contains more Monounsaturated Fat +1855%
Contains more Polyunsaturated fat +1083.3%
Contains less Saturated Fat -90.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
3
Grapefruit
Grapefruit
Contains more Starch +∞%
Contains more Galactose +∞%
Contains more Sucrose +1110.3%
Contains more Glucose +∞%
Contains more Fructose +∞%
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
Grapefruit
51% 23% 26%
Starch: 0 g
Sucrose: 3.51 g
Glucose: 1.61 g
Fructose: 1.77 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Galactose +∞%
Contains more Sucrose +1110.3%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Grapefruit
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins 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 Grapefruit Opinion
Net carbs 9.97g 9.06g Oatmeal
Protein 2.37g 0.77g Oatmeal
Fats 1.36g 0.14g Oatmeal
Carbs 11.67g 10.66g Oatmeal
Calories 68kcal 42kcal Oatmeal
Starch 10.37g 0g Oatmeal
Fructose 0g 1.77g Grapefruit
Sugar 0.46g 6.89g Oatmeal
Fiber 1.7g 1.6g Oatmeal
Calcium 80mg 22mg Oatmeal
Iron 5.96mg 0.08mg Oatmeal
Magnesium 26mg 9mg Oatmeal
Phosphorus 77mg 18mg Oatmeal
Potassium 61mg 135mg Grapefruit
Sodium 49mg 0mg Grapefruit
Zinc 0.62mg 0.07mg Oatmeal
Copper 0.066mg 0.032mg Oatmeal
Manganese 0.558mg 0.022mg Oatmeal
Selenium 5µg 0.1µg Oatmeal
Vitamin A 433IU 1150IU Grapefruit
Vitamin A RAE 130µg 58µg Oatmeal
Vitamin E 0.07mg 0.13mg Grapefruit
Vitamin C 0mg 31.2mg Grapefruit
Vitamin B1 0.26mg 0.043mg Oatmeal
Vitamin B2 0.215mg 0.031mg Oatmeal
Vitamin B3 3.025mg 0.204mg Oatmeal
Vitamin B5 0.317mg 0.262mg Oatmeal
Vitamin B6 0.29mg 0.053mg Oatmeal
Folate 44µg 13µg Oatmeal
Vitamin K 0.4µg 0µg Oatmeal
Tryptophan 0.04mg 0.008mg Oatmeal
Threonine 0.083mg 0.013mg Oatmeal
Isoleucine 0.105mg 0.008mg Oatmeal
Leucine 0.2mg 0.015mg Oatmeal
Lysine 0.135mg 0.019mg Oatmeal
Methionine 0.04mg 0.007mg Oatmeal
Phenylalanine 0.13mg 0.013mg Oatmeal
Valine 0.151mg 0.015mg Oatmeal
Histidine 0.057mg 0.008mg Oatmeal
Trans Fat 0.003g 0g Grapefruit
Saturated Fat 0.226g 0.021g Grapefruit
Monounsaturated Fat 0.391g 0.02g Oatmeal
Polyunsaturated fat 0.426g 0.036g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Grapefruit
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
20%
Grapefruit
Minerals Daily Need Coverage Score
45%
Oatmeal
5%
Grapefruit

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 6.43g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.3)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 49mg)
Which food is lower in Saturated Fat?
Grapefruit
Grapefruit is lower in Saturated Fat (difference - 0.205g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 54)
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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.