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  6. Oatmeal vs. Potato

Oatmeal vs. Potato — In-Depth Nutrition Comparison

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What are the differences between Oatmeal and Potato?

  • Oatmeal is higher in Iron, Vitamin B1, Manganese, Vitamin A RAE, Vitamin B2, Vitamin B3, Selenium, and Calcium, yet Potato is higher in Potassium, and Vitamin C.
  • Oatmeal's daily need coverage for Iron is 61% more.
  • Oatmeal has 130 times more Vitamin A RAE than Potato. While Oatmeal has 130µg of Vitamin A RAE, Potato has only 1µg.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Potatoes, baked, flesh and skin, without salt types in this article.

Infographic

Oatmeal vs Potato 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
6
:
4
Potato
Potato
Contains more Calcium +433.3%
Contains more Iron +451.9%
Contains more Zinc +72.2%
Contains more Manganese +154.8%
Contains more Selenium +1150%
Contains more Potassium +777%
Contains less Sodium -79.6%
Contains more Copper +78.8%
Equal in Magnesium - 28
Equal in Phosphorus - 70
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Calcium +433.3%
Contains more Iron +451.9%
Contains more Zinc +72.2%
Contains more Manganese +154.8%
Contains more Selenium +1150%
Contains more Potassium +777%
Contains less Sodium -79.6%
Contains more Copper +78.8%
Equal in Magnesium - 28
Equal in Phosphorus - 70

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
6
:
4
Potato
Potato
Contains more Vitamin A +4230%
Contains more Vitamin E +75%
Contains more Vitamin B1 +306.3%
Contains more Vitamin B2 +347.9%
Contains more Vitamin B3 +114.5%
Contains more Folate +57.1%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +18.6%
Contains more Vitamin K +400%
Equal in Vitamin B6 - 0.311
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%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin A +4230%
Contains more Vitamin E +75%
Contains more Vitamin B1 +306.3%
Contains more Vitamin B2 +347.9%
Contains more Vitamin B3 +114.5%
Contains more Folate +57.1%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +18.6%
Contains more Vitamin K +400%
Equal in Vitamin B6 - 0.311

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
3
Potato
Potato
Contains more Fats +946.2%
Contains more Water +12.2%
Contains more Carbs +81.2%
Contains more Other +133.3%
Equal in Protein - 2.5
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Fats +946.2%
Contains more Water +12.2%
Contains more Carbs +81.2%
Contains more Other +133.3%
Equal in Protein - 2.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +12933.3%
Contains more Polyunsaturated fat +647.4%
Contains less Saturated Fat -85%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +12933.3%
Contains more Polyunsaturated fat +647.4%
Contains less Saturated Fat -85%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
4
Potato
Potato
Contains more Galactose +∞%
Contains more Starch +66.5%
Contains more Sucrose +37.9%
Contains more Glucose +∞%
Contains more Fructose +∞%
Oatmeal
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Potato
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Galactose +∞%
Contains more Starch +66.5%
Contains more Sucrose +37.9%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Potato Opinion
Net carbs 9.97g 18.95g Potato
Protein 2.37g 2.5g Potato
Fats 1.36g 0.13g Oatmeal
Carbs 11.67g 21.15g Potato
Calories 68kcal 93kcal Potato
Starch 10.37g 17.27g Potato
Fructose 0g 0.34g Potato
Sugar 0.46g 1.18g Oatmeal
Fiber 1.7g 2.2g Potato
Calcium 80mg 15mg Oatmeal
Iron 5.96mg 1.08mg Oatmeal
Magnesium 26mg 28mg Potato
Phosphorus 77mg 70mg Oatmeal
Potassium 61mg 535mg Potato
Sodium 49mg 10mg Potato
Zinc 0.62mg 0.36mg Oatmeal
Copper 0.066mg 0.118mg Potato
Manganese 0.558mg 0.219mg Oatmeal
Selenium 5µg 0.4µg Oatmeal
Vitamin A 433IU 10IU Oatmeal
Vitamin A RAE 130µg 1µg Oatmeal
Vitamin E 0.07mg 0.04mg Oatmeal
Vitamin C 0mg 9.6mg Potato
Vitamin B1 0.26mg 0.064mg Oatmeal
Vitamin B2 0.215mg 0.048mg Oatmeal
Vitamin B3 3.025mg 1.41mg Oatmeal
Vitamin B5 0.317mg 0.376mg Potato
Vitamin B6 0.29mg 0.311mg Potato
Folate 44µg 28µg Oatmeal
Vitamin K 0.4µg 2µg Potato
Tryptophan 0.04mg 0.025mg Oatmeal
Threonine 0.083mg 0.081mg Oatmeal
Isoleucine 0.105mg 0.08mg Oatmeal
Leucine 0.2mg 0.119mg Oatmeal
Lysine 0.135mg 0.13mg Oatmeal
Methionine 0.04mg 0.038mg Oatmeal
Phenylalanine 0.13mg 0.099mg Oatmeal
Valine 0.151mg 0.125mg Oatmeal
Histidine 0.057mg 0.042mg Oatmeal
Trans Fat 0.003g 0g Potato
Saturated Fat 0.226g 0.034g Potato
Monounsaturated Fat 0.391g 0.003g Oatmeal
Polyunsaturated fat 0.426g 0.057g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Potato
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
17%
Potato
Minerals Daily Need Coverage Score
45%
Oatmeal
22%
Potato

Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 39mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.192g)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 0.72g)
Which food is lower in glycemic index?
Oatmeal
Oatmeal is lower in glycemic index (difference - 7)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.2)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.