Oatmeal vs. Juice — In-Depth Nutrition Comparison
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Summary of differences between oatmeal and juice
- Oatmeal has more iron, manganese, phosphorus, folate, and selenium, while juice has more vitamin C, vitamin B2, vitamin B6, vitamin B3, and vitamin B1.
- Oatmeal covers your daily need for iron, 73% more than juice.
- Juice has a lower glycemic index. The glycemic index of juice is 50, while the glycemic index of oatmeal is 79.
These are the specific foods used in this comparison Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Beverages, Orange juice drink.
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.
| Contains more MagnesiumMagnesium | +766.7% |
| Contains more CalciumCalcium | +3900% |
| Contains more PotassiumPotassium | +45.2% |
| Contains more IronIron | +5318.2% |
| Contains more CopperCopper | +266.7% |
| Contains more ZincZinc | +3000% |
| Contains more PhosphorusPhosphorus | +1825% |
| Contains more ManganeseManganese | +7871.4% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -95.9% |
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 | +6400% |
| Contains more Vitamin EVitamin E | +250% |
| Contains more Vitamin B5Vitamin B5 | +428.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1000% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +46.2% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B3Vitamin B3 | +65.3% |
| Contains more Vitamin B6Vitamin B6 | +72.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 0.11mg | 73% |
| Manganese | 0.558mg | 0.007mg | 24% |
| Vitamin C | 0mg | 15mg | 17% |
| Vitamin B2 | 0.215mg | 0.43mg | 17% |
| Vitamin B6 | 0.29mg | 0.5mg | 16% |
| Vitamin A | 130µg | 2µg | 14% |
| Vitamin B3 | 3.025mg | 5mg | 12% |
| Vitamin B1 | 0.26mg | 0.38mg | 10% |
| Phosphorus | 77mg | 4mg | 10% |
| Folate | 44µg | 4µg | 10% |
| Selenium | 5µg | 0µg | 9% |
| Calcium | 80mg | 2mg | 8% |
| Fiber | 1.7g | 0.2g | 6% |
| Copper | 0.066mg | 0.018mg | 5% |
| Zinc | 0.62mg | 0.02mg | 5% |
| Magnesium | 26mg | 3mg | 5% |
| Vitamin B5 | 0.317mg | 0.06mg | 5% |
| Starch | 10.37g | 4% | |
| Protein | 2.37g | 0.2g | 4% |
| Polyunsaturated fat | 0.426g | 0.01g | 3% |
| Sodium | 49mg | 2mg | 2% |
| Fats | 1.36g | 0g | 2% |
| Choline | 4.7mg | 1% | |
| Saturated fat | 0.226g | 0g | 1% |
| Monounsaturated fat | 0.391g | 0.01g | 1% |
| Calories | 68kcal | 54kcal | 1% |
| Potassium | 61mg | 42mg | 1% |
| Carbs | 11.67g | 13.41g | 1% |
| Net carbs | 9.97g | 13.21g | N/A |
| Sugar | 0.46g | 9.36g | N/A |
| Vitamin E | 0.07mg | 0.02mg | 0% |
| Vitamin K | 0.4µg | 0µg | 0% |
| Trans fat | 0.003g | 0g | N/A |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1085% |
| Contains more FatsFats | +∞% |
| Contains more OtherOther | +200% |
| Contains more CarbsCarbs | +14.9% |
~equal in
Water
~86.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3810% |
| Contains more Poly. FatPolyunsaturated fat | +4160% |
| Contains less Sat. FatSaturated fat | -100% |
