Oatmeal vs. Potato — In-Depth Nutrition Comparison
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A recap on differences between oatmeal and potatoes
- Oatmeal has more iron, manganese, vitamin B1, vitamin B2, vitamin B3, vitamin A, selenium, and folate; however, potatoes are higher in vitamin C and potassium.
- Oatmeal covers your daily iron needs 64% more than potatoes.
- Potatoes contain 217 times less vitamin A than oatmeal. Oatmeal contains 433IU of vitamin A, while potatoes contain 2IU.
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 more MagnesiumMagnesium | +13% |
| Contains more CalciumCalcium | +566.7% |
| Contains more IronIron | +635.8% |
| Contains more ZincZinc | +106.7% |
| Contains more PhosphorusPhosphorus | +35.1% |
| Contains more ManganeseManganese | +179% |
| Contains more SeleniumSelenium | +1150% |
| Contains more PotassiumPotassium | +596.7% |
| Contains more CopperCopper | +66.7% |
| Contains less SodiumSodium | -87.8% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +600% |
| Contains more Vitamin B1Vitamin B1 | +221% |
| Contains more Vitamin B2Vitamin B2 | +571.9% |
| Contains more Vitamin B3Vitamin B3 | +185.1% |
| Contains more FolateFolate | +193.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +400% |
| Contains more CholineCholine | +157.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 0.81mg | 64% |
| Vitamin C | 0mg | 19.7mg | 22% |
| Manganese | 0.558mg | 0.2mg | 16% |
| Vitamin B1 | 0.26mg | 0.081mg | 15% |
| Vitamin B2 | 0.215mg | 0.032mg | 14% |
| Vitamin A | 130µg | 0µg | 14% |
| Vitamin B3 | 3.025mg | 1.061mg | 12% |
| Potassium | 61mg | 425mg | 11% |
| Selenium | 5µg | 0.4µg | 8% |
| Folate | 44µg | 15µg | 7% |
| Calcium | 80mg | 12mg | 7% |
| Copper | 0.066mg | 0.11mg | 5% |
| Phosphorus | 77mg | 57mg | 3% |
| Zinc | 0.62mg | 0.3mg | 3% |
| Polyunsaturated fat | 0.426g | 0.042g | 3% |
| Starch | 10.37g | 15.29g | 2% |
| Fiber | 1.7g | 2.1g | 2% |
| Sodium | 49mg | 6mg | 2% |
| Carbs | 11.67g | 17.49g | 2% |
| Fats | 1.36g | 0.09g | 2% |
| Monounsaturated fat | 0.391g | 0.002g | 1% |
| Saturated fat | 0.226g | 0.025g | 1% |
| Magnesium | 26mg | 23mg | 1% |
| Protein | 2.37g | 2.05g | 1% |
| Choline | 4.7mg | 12.1mg | 1% |
| Vitamin B6 | 0.29mg | 0.298mg | 1% |
| Vitamin K | 0.4µg | 2µg | 1% |
| Calories | 68kcal | 77kcal | 0% |
| Net carbs | 9.97g | 15.39g | N/A |
| Sugar | 0.46g | 0.82g | N/A |
| Vitamin E | 0.07mg | 0.01mg | 0% |
| Vitamin B5 | 0.317mg | 0.295mg | 0% |
| Trans fat | 0.003g | 0g | N/A |
| Tryptophan | 0.04mg | 0.021mg | 0% |
| Threonine | 0.083mg | 0.067mg | 0% |
| Isoleucine | 0.105mg | 0.066mg | 0% |
| Leucine | 0.2mg | 0.098mg | 0% |
| Lysine | 0.135mg | 0.107mg | 0% |
| Methionine | 0.04mg | 0.032mg | 0% |
| Phenylalanine | 0.13mg | 0.081mg | 0% |
| Valine | 0.151mg | 0.103mg | 0% |
| Histidine | 0.057mg | 0.035mg | 0% |
| Fructose | 0g | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +15.6% |
| Contains more FatsFats | +1411.1% |
| Contains more CarbsCarbs | +49.9% |
| Contains more OtherOther | +96.5% |
~equal in
Water
~79.25g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +19450% |
| Contains more Poly. FatPolyunsaturated fat | +914.3% |
| Contains less Sat. FatSaturated fat | -88.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +70.6% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +47.4% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g