Oatmeal vs. Orange — In-Depth Nutrition Comparison
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Summary of differences between oatmeal and oranges
- Oatmeal has more iron, manganese, vitamin B6, vitamin B3, vitamin B1, vitamin B2, phosphorus, and selenium, while oranges have more vitamin C.
- Oatmeal covers your daily need for iron, 73% more than oranges.
- Oatmeal contains 22 times more manganese than oranges. While oatmeal contains 0.558mg of manganese, oranges contain only 0.025mg.
- Oranges have a lower glycemic index. The glycemic index of oranges is 45, 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 Oranges, raw, all commercial varieties.
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 | +160% |
| Contains more CalciumCalcium | +100% |
| Contains more IronIron | +5860% |
| Contains more CopperCopper | +46.7% |
| Contains more ZincZinc | +785.7% |
| Contains more PhosphorusPhosphorus | +450% |
| Contains more ManganeseManganese | +2132% |
| Contains more SeleniumSelenium | +900% |
| Contains more PotassiumPotassium | +196.7% |
| Contains less SodiumSodium | -100% |
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 | +1081.8% |
| Contains more Vitamin B1Vitamin B1 | +198.9% |
| Contains more Vitamin B2Vitamin B2 | +437.5% |
| Contains more Vitamin B3Vitamin B3 | +972.7% |
| Contains more Vitamin B5Vitamin B5 | +26.8% |
| Contains more Vitamin B6Vitamin B6 | +383.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +46.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +157.1% |
| Contains more CholineCholine | +78.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 0.1mg | 73% |
| Vitamin C | 0mg | 53.2mg | 59% |
| Manganese | 0.558mg | 0.025mg | 23% |
| Vitamin B6 | 0.29mg | 0.06mg | 18% |
| Vitamin B3 | 3.025mg | 0.282mg | 17% |
| Vitamin B1 | 0.26mg | 0.087mg | 14% |
| Vitamin B2 | 0.215mg | 0.04mg | 13% |
| Vitamin A | 130µg | 11µg | 13% |
| Phosphorus | 77mg | 14mg | 9% |
| Selenium | 5µg | 0.5µg | 8% |
| Zinc | 0.62mg | 0.07mg | 5% |
| Starch | 10.37g | 4% | |
| Folate | 44µg | 30µg | 4% |
| Potassium | 61mg | 181mg | 4% |
| Calcium | 80mg | 40mg | 4% |
| Magnesium | 26mg | 10mg | 4% |
| Fiber | 1.7g | 2.4g | 3% |
| Protein | 2.37g | 0.94g | 3% |
| Polyunsaturated fat | 0.426g | 0.025g | 3% |
| Sodium | 49mg | 0mg | 2% |
| Fats | 1.36g | 0.12g | 2% |
| Copper | 0.066mg | 0.045mg | 2% |
| Saturated fat | 0.226g | 0.015g | 1% |
| Choline | 4.7mg | 8.4mg | 1% |
| Monounsaturated fat | 0.391g | 0.023g | 1% |
| Calories | 68kcal | 47kcal | 1% |
| Vitamin B5 | 0.317mg | 0.25mg | 1% |
| Vitamin E | 0.07mg | 0.18mg | 1% |
| Carbs | 11.67g | 11.75g | 0% |
| Net carbs | 9.97g | 9.35g | N/A |
| Sugar | 0.46g | 9.35g | N/A |
| Vitamin K | 0.4µg | 0µg | 0% |
| Trans fat | 0.003g | 0g | N/A |
| Tryptophan | 0.04mg | 0.009mg | 0% |
| Threonine | 0.083mg | 0.015mg | 0% |
| Isoleucine | 0.105mg | 0.025mg | 0% |
| Leucine | 0.2mg | 0.023mg | 0% |
| Lysine | 0.135mg | 0.047mg | 0% |
| Methionine | 0.04mg | 0.02mg | 0% |
| Phenylalanine | 0.13mg | 0.031mg | 0% |
| Valine | 0.151mg | 0.04mg | 0% |
| Histidine | 0.057mg | 0.018mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +152.1% |
| Contains more FatsFats | +1033.3% |
| Contains more OtherOther | +29.5% |
~equal in
Carbs
~11.75g
~equal in
Water
~86.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1600% |
| Contains more Poly. FatPolyunsaturated fat | +1604% |
| Contains less Sat. FatSaturated fat | -93.4% |
