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Oatmeal vs. Oats — In-Depth Nutrition Comparison

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Differences between oatmeal and oats

  • Oatmeal has more iron and vitamin B6, while oats have more manganese, phosphorus, copper, vitamin B1, magnesium, fiber, zinc, and vitamin B5.
  • Oats' daily need coverage for manganese is 189% higher.
  • Oats contain 2 times less vitamin B6 than oatmeal. Oatmeal contains 0.29mg of vitamin B6, while oats contain 0.119mg.
  • Oats have a lower glycemic index. The glycemic index of oats is 59, while the glycemic index of oatmeal is 79.

The food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Oats.

Infographic

Oatmeal vs Oats 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%
Oats
Oats
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more CalciumCalcium +48.1%
Contains more IronIron +26.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +580.8%
Contains more PotassiumPotassium +603.3%
Contains more CopperCopper +848.5%
Contains more ZincZinc +540.3%
Contains more PhosphorusPhosphorus +579.2%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +781%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Oats
Oats
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +54.7%
Contains more Vitamin B3Vitamin B3 +214.8%
Contains more Vitamin B6Vitamin B6 +143.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +193.5%
Contains more Vitamin B5Vitamin B5 +325.6%
Contains more FolateFolate +27.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Oats DV% diff.
Manganese 0.558mg 4.916mg 189%
Phosphorus 77mg 523mg 64%
Copper 0.066mg 0.626mg 62%
Vitamin B1 0.26mg 0.763mg 42%
Magnesium 26mg 177mg 36%
Fiber 1.7g 10.6g 36%
Zinc 0.62mg 3.97mg 30%
Protein 2.37g 16.89g 29%
Vitamin B5 0.317mg 1.349mg 21%
Carbs 11.67g 66.27g 18%
Calories 68kcal 389kcal 16%
Iron 5.96mg 4.72mg 16%
Vitamin A 130µg 0µg 14%
Polyunsaturated fat 0.426g 2.535g 14%
Vitamin B3 3.025mg 0.961mg 13%
Vitamin B6 0.29mg 0.119mg 13%
Potassium 61mg 429mg 11%
Fats 1.36g 6.9g 9%
Selenium 5µg 9%
Vitamin B2 0.215mg 0.139mg 6%
Saturated fat 0.226g 1.217g 5%
Starch 10.37g 4%
Monounsaturated fat 0.391g 2.178g 4%
Calcium 80mg 54mg 3%
Folate 44µg 56µg 3%
Sodium 49mg 2mg 2%
Choline 4.7mg 1%
Protein per 100 calories 3.5g 4.3g N/A
Calories per 10 g protein 287kcal 230kcal N/A
Weight per 100 calories 147g 26g N/A
Unsaturated / Saturated Fat ratio 3.6 3.9 N/A
Net carbs 9.97g 55.67g 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 0.234mg 0%
Threonine 0.083mg 0.575mg 0%
Isoleucine 0.105mg 0.694mg 0%
Leucine 0.2mg 1.284mg 0%
Lysine 0.135mg 0.701mg 0%
Methionine 0.04mg 0.312mg 0%
Phenylalanine 0.13mg 0.895mg 0%
Valine 0.151mg 0.937mg 0%
Histidine 0.057mg 0.405mg 0%

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
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +922.3%
Contains more ProteinProtein +612.7%
Contains more FatsFats +407.4%
Contains more CarbsCarbs +467.9%
Contains more OtherOther +201.8%

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -81.4%
Contains more Mono. FatMonounsaturated fat +457%
Contains more Poly. FatPolyunsaturated fat +495.1%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.