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  6. Oatmeal vs. Palm oil

Oatmeal vs. Palm oil — In-Depth Nutrition Comparison

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How are Oatmeal and Palm oil different?

  • Oatmeal is richer in Iron, Vitamin B6, Vitamin B1, Vitamin B3, Vitamin B2, Vitamin A RAE, Phosphorus, and Folate, while Palm oil is higher in Vitamin E .
  • Palm oil covers your daily need of Saturated Fat 245% more than Oatmeal.
  • Oatmeal is lower in Saturated Fat.

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Oil, palm types were used in this article.

Infographic

Oatmeal vs Palm oil infographic
Infographic link

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.
Oatmeal
Oatmeal
9
:
1
Palm oil
Palm oil
Contains more Calcium +∞%
Contains more Iron +59500%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Palm oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 1% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +59500%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -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.
Oatmeal
Oatmeal
8
:
2
Palm oil
Palm oil
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +22671.4%
Contains more Vitamin K +1900%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Palm oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 319% 0% 0% 0% 0% 0% 0% 0% 0% 0% 20%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +22671.4%
Contains more Vitamin K +1900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
4
:
1
Palm oil
Palm oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +7252.9%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Palm oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +7252.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
2
Palm oil
Palm oil
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +9362.9%
Contains more Polyunsaturated fat +2083.1%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Palm oil
52% 39% 10%
Saturated Fat: 49.3 g
Monounsaturated Fat: 37 g
Polyunsaturated fat: 9.3 g
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +9362.9%
Contains more Polyunsaturated fat +2083.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Palm oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Palm oil Opinion
Net carbs 9.97g 0g Oatmeal
Protein 2.37g 0g Oatmeal
Fats 1.36g 100g Palm oil
Carbs 11.67g 0g Oatmeal
Calories 68kcal 884kcal Palm oil
Starch 10.37g Oatmeal
Sugar 0.46g 0g Palm oil
Fiber 1.7g 0g Oatmeal
Calcium 80mg 0mg Oatmeal
Iron 5.96mg 0.01mg Oatmeal
Magnesium 26mg 0mg Oatmeal
Phosphorus 77mg 0mg Oatmeal
Potassium 61mg 0mg Oatmeal
Sodium 49mg 0mg Palm oil
Zinc 0.62mg 0mg Oatmeal
Copper 0.066mg 0mg Oatmeal
Manganese 0.558mg Oatmeal
Selenium 5µg 0µg Oatmeal
Vitamin A 433IU 0IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg 15.94mg Palm oil
Vitamin B1 0.26mg 0mg Oatmeal
Vitamin B2 0.215mg 0mg Oatmeal
Vitamin B3 3.025mg 0mg Oatmeal
Vitamin B5 0.317mg 0mg Oatmeal
Vitamin B6 0.29mg 0mg Oatmeal
Folate 44µg 0µg Oatmeal
Vitamin K 0.4µg 8µg Palm oil
Tryptophan 0.04mg 0mg Oatmeal
Threonine 0.083mg 0mg Oatmeal
Isoleucine 0.105mg 0mg Oatmeal
Leucine 0.2mg 0mg Oatmeal
Lysine 0.135mg 0mg Oatmeal
Methionine 0.04mg 0mg Oatmeal
Phenylalanine 0.13mg 0mg Oatmeal
Valine 0.151mg 0mg Oatmeal
Histidine 0.057mg 0mg Oatmeal
Trans Fat 0.003g Palm oil
Saturated Fat 0.226g 49.3g Oatmeal
Monounsaturated Fat 0.391g 37g Palm oil
Polyunsaturated fat 0.426g 9.3g Palm oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Palm oil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
27%
Oatmeal
28%
Palm oil
Minerals Daily Need Coverage Score
45%
Oatmeal
0%
Palm oil

Comparison summary

Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 49mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 79)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 49.074g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.