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Oatmeal vs. Shortbread — In-Depth Nutrition Comparison

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A recap on differences between oatmeal and shortbread

  • Oatmeal has more iron, vitamin B6, and vitamin A; however, shortbread is higher in vitamin E, folate, vitamin K, vitamin B1, and vitamin B2.
  • Shortbread covers your daily saturated fat needs 39% more than oatmeal.
  • Shortbread contains 433 times less vitamin A than oatmeal. Oatmeal contains 433IU of vitamin A, while shortbread contains 1IU.
  • Oatmeal has less sodium.
  • The glycemic index of oatmeal is higher.

Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Cookies, shortbread, commercially prepared, plain.

Infographic

Oatmeal vs Shortbread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +515.4%
Contains more IronIron +100%
Contains more ZincZinc +26.5%
Contains more PhosphorusPhosphorus +16.7%
Contains less SodiumSodium -86.1%
Contains more ManganeseManganese +42%
Contains more PotassiumPotassium +44.3%
Contains more CopperCopper +36.4%
Contains more SeleniumSelenium +24%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +308.5%
Contains more CholineCholine +422.2%
Contains more Vitamin EVitamin E +3385.7%
Contains more Vitamin B1Vitamin B1 +35.8%
Contains more Vitamin B2Vitamin B2 +46%
Contains more Vitamin KVitamin K +2650%
Contains more FolateFolate +84.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.275mg
~equal in Vitamin B5 ~0.321mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more WaterWater +2234.2%
Contains more ProteinProtein +126.6%
Contains more FatsFats +1827.9%
Contains more CarbsCarbs +446.5%
Contains more OtherOther +80.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +1615.6%
Contains more Poly. FatPolyunsaturated fat +1854.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
65% 34%
Starch: 40.47 g
Sucrose: 20.99 g
Glucose: 0.36 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +290.3%
Contains more SucroseSucrose +7137.9%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Shortbread DV% diff.
Polyunsaturated fat 0.426g 8.326g 53%
Fats 1.36g 26.22g 38%
Iron 5.96mg 2.98mg 37%
Saturated fat 0.226g 8.105g 36%
Calories 68kcal 514kcal 22%
Carbs 11.67g 63.78g 17%
Vitamin B6 0.29mg 0.071mg 17%
Monounsaturated fat 0.391g 6.708g 16%
Vitamin E 0.07mg 2.44mg 16%
Vitamin A 130µg 0µg 14%
Sodium 49mg 353mg 13%
Starch 10.37g 40.47g 12%
Folate 44µg 81µg 9%
Vitamin K 0.4µg 11µg 9%
Vitamin B1 0.26mg 0.353mg 8%
Vitamin B2 0.215mg 0.314mg 8%
Manganese 0.558mg 0.393mg 7%
Calcium 80mg 13mg 7%
Protein 2.37g 5.37g 6%
Copper 0.066mg 0.09mg 3%
Magnesium 26mg 14mg 3%
Phosphorus 77mg 66mg 2%
Fiber 1.7g 1.3g 2%
Selenium 5µg 6.2µg 2%
Vitamin B3 3.025mg 3.275mg 2%
Choline 4.7mg 0.9mg 1%
Zinc 0.62mg 0.49mg 1%
Potassium 61mg 88mg 1%
Net carbs 9.97g 62.48g N/A
Sugar 0.46g 21.65g N/A
Vitamin B5 0.317mg 0.321mg 0%
Trans fat 0.003g 0.714g N/A
Tryptophan 0.04mg 0%
Threonine 0.083mg 0%
Isoleucine 0.105mg 0%
Leucine 0.2mg 0%
Lysine 0.135mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.13mg 0%
Valine 0.151mg 0%
Histidine 0.057mg 0%
Fructose 0g 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Shortbread
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Oatmeal
30%
Shortbread
Minerals Daily Need Coverage Score
45%
Oatmeal
34%
Shortbread

Comparison summary

Which food is lower in glycemic index?
Shortbread
Shortbread is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Shortbread
Shortbread is relatively richer in vitamins
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 21.19g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 304mg)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 7.879g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.