Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Oatmeal
  5. Compare
  6. Oatmeal vs. Vegetable

Oatmeal vs. Vegetable — In-Depth Nutrition Comparison

Compare

What are the differences between Oatmeal and Vegetable?

  • Oatmeal is higher in Iron, Vitamin B6, Vitamin B1, Vitamin B3, Selenium, Manganese, and Vitamin B2, yet Vegetable is higher in Vitamin K, Fiber, and Vitamin A RAE.
  • Oatmeal's daily need coverage for Iron is 64% more.
  • Oatmeal has 17 times more Selenium than Vegetable. While Oatmeal has 5µg of Selenium, Vegetable has only 0.3µg.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this article.

Infographic

Oatmeal vs Vegetable 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
7
:
3
Vegetable
Vegetable
Contains more Calcium +220%
Contains more Iron +626.8%
Contains more Magnesium +18.2%
Contains more Phosphorus +51%
Contains more Zinc +26.5%
Contains more Manganese +47.2%
Contains more Selenium +1566.7%
Contains more Potassium +177%
Contains less Sodium -28.6%
Contains more Copper +25.8%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Calcium +220%
Contains more Iron +626.8%
Contains more Magnesium +18.2%
Contains more Phosphorus +51%
Contains more Zinc +26.5%
Contains more Manganese +47.2%
Contains more Selenium +1566.7%
Contains more Potassium +177%
Contains less Sodium -28.6%
Contains more Copper +25.8%

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.
Oatmeal
Oatmeal
6
:
4
Vegetable
Vegetable
Contains more Vitamin B1 +266.2%
Contains more Vitamin B2 +79.2%
Contains more Vitamin B3 +255.5%
Contains more Vitamin B5 +109.9%
Contains more Vitamin B6 +291.9%
Contains more Folate +131.6%
Contains more Vitamin A +887.8%
Contains more Vitamin E +442.9%
Contains more Vitamin C +∞%
Contains more Vitamin K +5775%
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%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin B1 +266.2%
Contains more Vitamin B2 +79.2%
Contains more Vitamin B3 +255.5%
Contains more Vitamin B5 +109.9%
Contains more Vitamin B6 +291.9%
Contains more Folate +131.6%
Contains more Vitamin A +887.8%
Contains more Vitamin E +442.9%
Contains more Vitamin C +∞%
Contains more Vitamin K +5775%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
3
Vegetable
Vegetable
Contains more Fats +806.7%
Contains more Protein +20.7%
Contains more Carbs +12.2%
Contains more Other +17.5%
Equal in Water - 83.23
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Fats +806.7%
Contains more Protein +20.7%
Contains more Carbs +12.2%
Contains more Other +17.5%
Equal in Water - 83.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
1
Vegetable
Vegetable
Contains more Monounsaturated Fat +3810%
Contains more Polyunsaturated fat +491.7%
Contains less Saturated Fat -86.3%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +3810%
Contains more Polyunsaturated fat +491.7%
Contains less Saturated Fat -86.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Vegetable
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar 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 Vegetable Opinion
Net carbs 9.97g 8.69g Oatmeal
Protein 2.37g 2.86g Vegetable
Fats 1.36g 0.15g Oatmeal
Carbs 11.67g 13.09g Vegetable
Calories 68kcal 65kcal Oatmeal
Starch 10.37g Oatmeal
Sugar 0.46g 3.12g Oatmeal
Fiber 1.7g 4.4g Vegetable
Calcium 80mg 25mg Oatmeal
Iron 5.96mg 0.82mg Oatmeal
Magnesium 26mg 22mg Oatmeal
Phosphorus 77mg 51mg Oatmeal
Potassium 61mg 169mg Vegetable
Sodium 49mg 35mg Vegetable
Zinc 0.62mg 0.49mg Oatmeal
Copper 0.066mg 0.083mg Vegetable
Manganese 0.558mg 0.379mg Oatmeal
Selenium 5µg 0.3µg Oatmeal
Vitamin A 433IU 4277IU Vegetable
Vitamin A RAE 130µg 214µg Vegetable
Vitamin E 0.07mg 0.38mg Vegetable
Vitamin C 0mg 3.2mg Vegetable
Vitamin B1 0.26mg 0.071mg Oatmeal
Vitamin B2 0.215mg 0.12mg Oatmeal
Vitamin B3 3.025mg 0.851mg Oatmeal
Vitamin B5 0.317mg 0.151mg Oatmeal
Vitamin B6 0.29mg 0.074mg Oatmeal
Folate 44µg 19µg Oatmeal
Vitamin K 0.4µg 23.5µg Vegetable
Tryptophan 0.04mg 0.029mg Oatmeal
Threonine 0.083mg 0.115mg Vegetable
Isoleucine 0.105mg 0.139mg Vegetable
Leucine 0.2mg 0.19mg Oatmeal
Lysine 0.135mg 0.17mg Vegetable
Methionine 0.04mg 0.034mg Oatmeal
Phenylalanine 0.13mg 0.12mg Oatmeal
Valine 0.151mg 0.149mg Oatmeal
Histidine 0.057mg 0.073mg Vegetable
Trans Fat 0.003g 0g Vegetable
Saturated Fat 0.226g 0.031g Vegetable
Monounsaturated Fat 0.391g 0.01g Oatmeal
Polyunsaturated fat 0.426g 0.072g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Vegetable
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Oatmeal
Oatmeal vs Porridge
Porridge
Oatmeal
Oatmeal vs Cereal
Cereal
Oatmeal
Oatmeal vs Pâté
Pâté
Vegetable
Vegetable vs Tomato
Tomato
Vegetable
Vegetable vs Potato
Potato
Vegetable
Vegetable vs Pork Meat
Pork Meat

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
36%
Vegetable
Minerals Daily Need Coverage Score
45%
Oatmeal
19%
Vegetable

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.195g)
Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 2.66g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.5)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.