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Oatmeal vs. Italian sausage raw — In-Depth Nutrition Comparison

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How are oatmeal and italian sausage raw different?

  • Oatmeal is higher in iron and manganese; however, italian sausage raw is richer in vitamin B12, selenium, vitamin B1, zinc, and phosphorus.
  • Daily need coverage for iron for oatmeal is 60% higher.
  • Oatmeal contains 10 times more manganese than italian sausage raw. While oatmeal contains 0.558mg of manganese, italian sausage raw contains only 0.058mg.
  • Oatmeal has less sodium.
  • Italian sausage raw has a lower glycemic index (28) than oatmeal (79).

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Sausage, Italian, pork, raw are the varieties used in this article.

Infographic

Oatmeal vs Italian sausage raw 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 10% 5.4% 22% 44% 27% 49% 61% 95% 7.6% 135%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +344.4%
Contains more IronIron +405.1%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +862.1%
Contains more PotassiumPotassium +314.8%
Contains more CopperCopper +21.2%
Contains more ZincZinc +188.7%
Contains more PhosphorusPhosphorus +84.4%
Contains more SeleniumSelenium +396%

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 6.7% 0% 0% 0% 142% 39% 61% 31% 69% 114% 0% 6% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +28%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +450%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +118.5%
Contains more Vitamin B5Vitamin B5 +60.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~3.25mg
~equal in Vitamin B6 ~0.3mg

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
14% 31% 51% 3%
Protein: 14.25 g
Fats: 31.33 g
Carbs: 0.65 g
Water: 51.08 g
Other: 2.69 g
Contains more CarbsCarbs +1695.4%
Contains more WaterWater +64.5%
Contains more ProteinProtein +501.3%
Contains more FatsFats +2203.7%
Contains more OtherOther +371.9%

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
38% 48% 14%
Saturated fat: Sat. Fat 11.27 g
Monounsaturated fat: Mono. Fat 14.34 g
Polyunsaturated fat: Poly. Fat 4.03 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +3567.5%
Contains more Poly. FatPolyunsaturated fat +846%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Italian sausage raw
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 Italian sausage raw DV% diff.
Iron 5.96mg 1.18mg 60%
Saturated fat 0.226g 11.27g 50%
Fats 1.36g 31.33g 46%
Vitamin B12 0µg 0.91µg 38%
Selenium 5µg 24.8µg 36%
Monounsaturated fat 0.391g 14.34g 35%
Sodium 49mg 731mg 30%
Vitamin B1 0.26mg 0.568mg 26%
Cholesterol 0mg 76mg 25%
Polyunsaturated fat 0.426g 4.03g 24%
Protein 2.37g 14.25g 24%
Manganese 0.558mg 0.058mg 22%
Vitamin A 130µg 0µg 14%
Calories 68kcal 346kcal 14%
Zinc 0.62mg 1.79mg 11%
Folate 44µg 8µg 9%
Phosphorus 77mg 142mg 9%
Fiber 1.7g 0g 7%
Calcium 80mg 18mg 6%
Potassium 61mg 253mg 6%
Carbs 11.67g 0.65g 4%
Starch 10.37g 4%
Vitamin B5 0.317mg 0.51mg 4%
Vitamin B2 0.215mg 0.168mg 4%
Magnesium 26mg 14mg 3%
Vitamin C 0mg 2mg 2%
Copper 0.066mg 0.08mg 2%
Vitamin B3 3.025mg 3.25mg 1%
Vitamin B6 0.29mg 0.3mg 1%
Choline 4.7mg 1%
Net carbs 9.97g 0.65g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Trans fat 0.003g N/A
Tryptophan 0.04mg 0.114mg 0%
Threonine 0.083mg 0.563mg 0%
Isoleucine 0.105mg 0.52mg 0%
Leucine 0.2mg 0.956mg 0%
Lysine 0.135mg 1.083mg 0%
Methionine 0.04mg 0.346mg 0%
Phenylalanine 0.13mg 0.477mg 0%
Valine 0.151mg 0.572mg 0%
Histidine 0.057mg 0.411mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Italian sausage raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
36%
Italian sausage raw
Minerals Daily Need Coverage Score
45%
Oatmeal
46%
Italian sausage raw

Comparison summary

Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 76mg)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 682mg)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 11.044g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.2)
Which food is lower in Sugar?
Italian sausage raw
Italian sausage raw is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Italian sausage raw
Italian sausage raw is lower in glycemic index (difference - 51)
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. Italian sausage raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171631/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.