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  6. Oatmeal vs. Orange juice

Oatmeal vs. Orange juice — In-Depth Nutrition Comparison

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How are oatmeal and orange juice different?

  • Oatmeal is higher in iron, manganese, vitamin B6, vitamin B3, vitamin B2, vitamin B1, selenium, phosphorus, and calcium; however, orange juice is richer in vitamin C.
  • Daily need coverage for iron for oatmeal is 72% higher.
  • Oatmeal contains 50 times more selenium than orange juice. While oatmeal contains 5µg of selenium, orange juice contains only 0.1µg.
  • Orange juice has a lower glycemic index (50) than oatmeal (79).

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

Infographic

Oatmeal vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +136.4%
Contains more CalciumCalcium +627.3%
Contains more IronIron +2880%
Contains more CopperCopper +50%
Contains more ZincZinc +1140%
Contains more PhosphorusPhosphorus +352.9%
Contains more ManganeseManganese +3885.7%
Contains more SeleniumSelenium +4900%
Contains more PotassiumPotassium +227.9%
Contains less SodiumSodium -98%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B1Vitamin B1 +188.9%
Contains more Vitamin B2Vitamin B2 +616.7%
Contains more Vitamin B3Vitamin B3 +656.3%
Contains more Vitamin B5Vitamin B5 +66.8%
Contains more Vitamin B6Vitamin B6 +625%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +46.7%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +31.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Orange juice DV% diff.
Iron 5.96mg 0.2mg 72%
Vitamin C 0mg 50mg 56%
Manganese 0.558mg 0.014mg 24%
Vitamin B6 0.29mg 0.04mg 19%
Vitamin B3 3.025mg 0.4mg 16%
Vitamin B1 0.26mg 0.09mg 14%
Vitamin B2 0.215mg 0.03mg 14%
Vitamin A 130µg 10µg 13%
Selenium 5µg 0.1µg 9%
Phosphorus 77mg 17mg 9%
Calcium 80mg 11mg 7%
Fiber 1.7g 0.2g 6%
Zinc 0.62mg 0.05mg 5%
Magnesium 26mg 11mg 4%
Potassium 61mg 200mg 4%
Folate 44µg 30µg 4%
Starch 10.37g 4%
Protein 2.37g 0.7g 3%
Vitamin B5 0.317mg 0.19mg 3%
Polyunsaturated fat 0.426g 0.04g 3%
Sodium 49mg 1mg 2%
Fats 1.36g 0.2g 2%
Copper 0.066mg 0.044mg 2%
Saturated fat 0.226g 0.024g 1%
Monounsaturated fat 0.391g 0.036g 1%
Calories 68kcal 45kcal 1%
Net carbs 9.97g 10.2g N/A
Carbs 11.67g 10.4g 0%
Sugar 0.46g 8.4g N/A
Vitamin E 0.07mg 0.04mg 0%
Vitamin K 0.4µg 0.1µg 0%
Trans fat 0.003g 0g N/A
Choline 4.7mg 6.2mg 0%
Tryptophan 0.04mg 0.002mg 0%
Threonine 0.083mg 0.008mg 0%
Isoleucine 0.105mg 0.008mg 0%
Leucine 0.2mg 0.013mg 0%
Lysine 0.135mg 0.009mg 0%
Methionine 0.04mg 0.003mg 0%
Phenylalanine 0.13mg 0.009mg 0%
Valine 0.151mg 0.011mg 0%
Histidine 0.057mg 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +238.6%
Contains more FatsFats +580%
Contains more CarbsCarbs +12.2%
Contains more OtherOther +42.5%
~equal in Water ~88.3g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +986.1%
Contains more Poly. FatPolyunsaturated fat +965%
Contains less Sat. FatSaturated fat -89.4%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.