Oatmeal vs. Sugar — In-Depth Nutrition Comparison
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How are oatmeal and sugar different?
- Oatmeal is higher than sugar in iron, manganese, vitamin B6, vitamin B1, vitamin B3, vitamin B2, phosphorus, folate, vitamin A, and selenium.
- Oatmeal covers your daily need for iron, 74% more than sugar.
- Oatmeal has a higher glycemic index (79) than sugar (65).
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Sugars, granulated types were used in this article.
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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 | +∞% |
| Contains more CalciumCalcium | +7900% |
| Contains more PotassiumPotassium | +2950% |
| Contains more IronIron | +11820% |
| Contains more CopperCopper | +842.9% |
| Contains more ZincZinc | +6100% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +13850% |
| Contains more SeleniumSelenium | +733.3% |
| Contains less SodiumSodium | -98% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1031.6% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 0.05mg | 74% |
| Carbs | 11.67g | 99.98g | 29% |
| Manganese | 0.558mg | 0.004mg | 24% |
| Vitamin B1 | 0.26mg | 0mg | 22% |
| Vitamin B6 | 0.29mg | 0mg | 22% |
| Vitamin B3 | 3.025mg | 0mg | 19% |
| Calories | 68kcal | 387kcal | 16% |
| Vitamin B2 | 0.215mg | 0.019mg | 15% |
| Vitamin A | 130µg | 0µg | 14% |
| Folate | 44µg | 0µg | 11% |
| Phosphorus | 77mg | 0mg | 11% |
| Calcium | 80mg | 1mg | 8% |
| Selenium | 5µg | 0.6µg | 8% |
| Fiber | 1.7g | 0g | 7% |
| Copper | 0.066mg | 0.007mg | 7% |
| Vitamin B5 | 0.317mg | 0mg | 6% |
| Zinc | 0.62mg | 0.01mg | 6% |
| Magnesium | 26mg | 0mg | 6% |
| Protein | 2.37g | 0g | 5% |
| Starch | 10.37g | 4% | |
| Polyunsaturated fat | 0.426g | 0g | 3% |
| Potassium | 61mg | 2mg | 2% |
| Fats | 1.36g | 0g | 2% |
| Sodium | 49mg | 1mg | 2% |
| Choline | 4.7mg | 0mg | 1% |
| Saturated fat | 0.226g | 0g | 1% |
| Monounsaturated fat | 0.391g | 0g | 1% |
| Net carbs | 9.97g | 99.98g | N/A |
| Sugar | 0.46g | 99.8g | N/A |
| Vitamin E | 0.07mg | 0mg | 0% |
| Vitamin K | 0.4µg | 0µg | 0% |
| Trans fat | 0.003g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more WaterWater | +420050% |
| Contains more OtherOther | +∞% |
| Contains more CarbsCarbs | +756.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +34313.8% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
