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Oatmeal vs. Ground beef — In-Depth Nutrition Comparison

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How are oatmeal and ground beef different?

  • Oatmeal is richer in iron, manganese, and vitamin B1, while ground beef is higher in vitamin B12, zinc, selenium, phosphorus, and choline.
  • Ground beef covers your daily need for vitamin B12, 104% more than oatmeal.
  • Oatmeal contains 62 times more manganese than ground beef. Oatmeal contains 0.558mg of manganese, while ground beef contains 0.009mg.
  • Oatmeal is lower in saturated fat.
  • Oatmeal has a higher glycemic index (79) than ground beef (0).

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked types were used in this article.

Infographic

Oatmeal vs Ground beef infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +52.9%
Contains more CalciumCalcium +142.4%
Contains more IronIron +162.6%
Contains less SodiumSodium -32.9%
Contains more ManganeseManganese +6100%
Contains more PotassiumPotassium +295.1%
Contains more CopperCopper +19.7%
Contains more ZincZinc +841.9%
Contains more PhosphorusPhosphorus +115.6%
Contains more SeleniumSelenium +282%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin AVitamin A +4233.3%
Contains more Vitamin B1Vitamin B1 +409.8%
Contains more Vitamin B2Vitamin B2 +25.7%
Contains more FolateFolate +528.6%
Contains more Vitamin EVitamin E +71.4%
Contains more Vitamin B3Vitamin B3 +33.1%
Contains more Vitamin B5Vitamin B5 +61.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +625%
Contains more CholineCholine +1457.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.311mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +44%
Contains more ProteinProtein +907.2%
Contains more FatsFats +1030.1%
Contains more OtherOther +319.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -96.3%
Contains more Mono. FatMonounsaturated fat +1772.6%
~equal in Polyunsaturated fat ~0.408g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Ground beef DV% diff.
Vitamin B12 0µg 2.49µg 104%
Zinc 0.62mg 5.84mg 47%
Iron 5.96mg 2.27mg 46%
Protein 2.37g 23.87g 43%
Cholesterol 0mg 88mg 29%
Saturated fat 0.226g 6.073g 27%
Selenium 5µg 19.1µg 26%
Manganese 0.558mg 0.009mg 24%
Fats 1.36g 15.37g 22%
Vitamin B1 0.26mg 0.051mg 17%
Monounsaturated fat 0.391g 7.322g 17%
Vitamin A 130µg 3µg 14%
Phosphorus 77mg 166mg 13%
Choline 4.7mg 73.2mg 12%
Folate 44µg 7µg 9%
Calories 68kcal 241kcal 9%
Fiber 1.7g 0g 7%
Vitamin B3 3.025mg 4.026mg 6%
Potassium 61mg 241mg 5%
Calcium 80mg 33mg 5%
Vitamin B5 0.317mg 0.512mg 4%
Starch 10.37g 4%
Carbs 11.67g 0g 4%
Vitamin B2 0.215mg 0.171mg 3%
Vitamin B6 0.29mg 0.311mg 2%
Vitamin K 0.4µg 2.9µg 2%
Magnesium 26mg 17mg 2%
Copper 0.066mg 0.079mg 1%
Sodium 49mg 73mg 1%
Net carbs 9.97g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.46g 0g N/A
Vitamin E 0.07mg 0.12mg 0%
Trans fat 0.003g 1.173g N/A
Polyunsaturated fat 0.426g 0.408g 0%
Tryptophan 0.04mg 0.121mg 0%
Threonine 0.083mg 0.923mg 0%
Isoleucine 0.105mg 1.055mg 0%
Leucine 0.2mg 1.861mg 0%
Lysine 0.135mg 1.976mg 0%
Methionine 0.04mg 0.614mg 0%
Phenylalanine 0.13mg 0.931mg 0%
Valine 0.151mg 1.172mg 0%
Histidine 0.057mg 0.775mg 0%
Omega-6 - Gamma-linoleic acid 0.008g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Ground beef
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Oatmeal
46%
Ground beef
Minerals Daily Need Coverage Score
45%
Oatmeal
50%
Ground beef

Comparison summary

Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 5.847g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2)
Which food is lower in Sugar?
Ground beef
Ground beef is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Ground beef
Ground beef is lower in glycemic index (difference - 79)
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
  2. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.