Oatmeal vs. Potato — In-Depth Nutrition Comparison
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A recap on differences between Oatmeal and Potato
- Oatmeal has more Iron, Manganese, Vitamin B1, Vitamin A RAE, Vitamin B2, Vitamin B3, Selenium, and Folate, however, Potato is higher in Vitamin C, and Potassium.
- Oatmeal covers your daily Iron needs 64% more than Potato.
Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Potatoes, flesh and skin, raw.
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
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Calcium
+566.7%
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Iron
+635.8%
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Magnesium
+13%
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Phosphorus
+35.1%
Contains
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Zinc
+106.7%
Contains
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Manganese
+179%
Contains
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Selenium
+1150%
Contains
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Potassium
+596.7%
Contains
less
Sodium
-87.8%
Contains
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Copper
+66.7%
Contains
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Calcium
+566.7%
Contains
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Iron
+635.8%
Contains
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Magnesium
+13%
Contains
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Phosphorus
+35.1%
Contains
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Zinc
+106.7%
Contains
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Manganese
+179%
Contains
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Selenium
+1150%
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Potassium
+596.7%
Contains
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Sodium
-87.8%
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Copper
+66.7%
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.
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Contains
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Vitamin A
+21550%
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Vitamin E
+600%
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Vitamin B1
+221%
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Vitamin B2
+571.9%
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Vitamin B3
+185.1%
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Folate
+193.3%
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Vitamin C
+∞%
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Vitamin K
+400%
Equal in Vitamin B5 - 0.295
Equal in Vitamin B6 - 0.298
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Vitamin A
+21550%
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Vitamin E
+600%
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Vitamin B1
+221%
Contains
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Vitamin B2
+571.9%
Contains
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Vitamin B3
+185.1%
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Folate
+193.3%
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Vitamin C
+∞%
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Vitamin K
+400%
Equal in Vitamin B5 - 0.295
Equal in Vitamin B6 - 0.298
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+15.6%
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Fats
+1411.1%
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Carbs
+49.9%
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Other
+96.5%
Equal in Water - 79.25
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Protein
+15.6%
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Fats
+1411.1%
Contains
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Carbs
+49.9%
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Other
+96.5%
Equal in Water - 79.25
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+19450%
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Polyunsaturated fat
+914.3%
Contains
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Saturated Fat
-88.9%
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Monounsaturated Fat
+19450%
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Polyunsaturated fat
+914.3%
Contains
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Saturated Fat
-88.9%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Sucrose
+70.6%
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Galactose
+∞%
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Starch
+47.4%
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Glucose
+∞%
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Fructose
+∞%
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Sucrose
+70.6%
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Galactose
+∞%
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Starch
+47.4%
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Glucose
+∞%
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Fructose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 9.97g | 15.39g |
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| Protein | 2.37g | 2.05g |
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| Fats | 1.36g | 0.09g |
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| Carbs | 11.67g | 17.49g |
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| Calories | 68kcal | 77kcal |
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| Starch | 10.37g | 15.29g |
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| Fructose | 0g | 0.26g |
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| Sugar | 0.46g | 0.82g |
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| Fiber | 1.7g | 2.1g |
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| Calcium | 80mg | 12mg |
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| Iron | 5.96mg | 0.81mg |
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| Magnesium | 26mg | 23mg |
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| Phosphorus | 77mg | 57mg |
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| Potassium | 61mg | 425mg |
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| Sodium | 49mg | 6mg |
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| Zinc | 0.62mg | 0.3mg |
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| Copper | 0.066mg | 0.11mg |
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| Manganese | 0.558mg | 0.2mg |
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| Selenium | 5µg | 0.4µg |
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| Vitamin A | 433IU | 2IU |
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| Vitamin A RAE | 130µg | 0µg |
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| Vitamin E | 0.07mg | 0.01mg |
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| Vitamin C | 0mg | 19.7mg |
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| Vitamin B1 | 0.26mg | 0.081mg |
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| Vitamin B2 | 0.215mg | 0.032mg |
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| Vitamin B3 | 3.025mg | 1.061mg |
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| Vitamin B5 | 0.317mg | 0.295mg |
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| Vitamin B6 | 0.29mg | 0.298mg |
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| Folate | 44µg | 15µg |
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| Vitamin K | 0.4µg | 2µg |
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| Tryptophan | 0.04mg | 0.021mg |
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| Threonine | 0.083mg | 0.067mg |
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| Isoleucine | 0.105mg | 0.066mg |
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| Leucine | 0.2mg | 0.098mg |
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| Lysine | 0.135mg | 0.107mg |
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| Methionine | 0.04mg | 0.032mg |
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| Phenylalanine | 0.13mg | 0.081mg |
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| Valine | 0.151mg | 0.103mg |
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| Histidine | 0.057mg | 0.035mg |
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| Trans Fat | 0.003g | 0g |
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| Saturated Fat | 0.226g | 0.025g |
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| Monounsaturated Fat | 0.391g | 0.002g |
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| Polyunsaturated fat | 0.426g | 0.042g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
45%
19%
Comparison summary
Which food contains less Sodium?
Potato contains less Sodium (difference - 43mg)
Which food is lower in Saturated Fat?
Potato is lower in Saturated Fat (difference - 0.201g)
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 0.36g)
Which food is lower in glycemic index?
Oatmeal is lower in glycemic index (difference - 7)
Which food is cheaper?
Oatmeal is cheaper (difference - $0.2)
Which food is richer in minerals?
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)