Oatmeal vs. Walnut — In-Depth Nutrition Comparison
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How are oatmeal and walnut different?
- Oatmeal is richer in iron, while walnut is higher in copper, manganese, phosphorus, magnesium, zinc, fiber, vitamin B6, and folate.
- Walnut covers your daily need for copper, 169% more than oatmeal.
- Oatmeal contains 2 times more iron than walnut. Oatmeal contains 5.96mg of iron, while walnut contains 2.91mg.
- Oatmeal is lower in saturated fat.
- Oatmeal has a higher glycemic index (79) than walnut (0).
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Nuts, walnuts, english 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 IronIron | +104.8% |
| Contains more MagnesiumMagnesium | +507.7% |
| Contains more CalciumCalcium | +22.5% |
| Contains more PotassiumPotassium | +623% |
| Contains more CopperCopper | +2303% |
| Contains more ZincZinc | +398.4% |
| Contains more PhosphorusPhosphorus | +349.4% |
| Contains less SodiumSodium | -95.9% |
| Contains more ManganeseManganese | +511.8% |
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 | +12900% |
| Contains more Vitamin B2Vitamin B2 | +43.3% |
| Contains more Vitamin B3Vitamin B3 | +168.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +900% |
| Contains more Vitamin B1Vitamin B1 | +31.2% |
| Contains more Vitamin B5Vitamin B5 | +79.8% |
| Contains more Vitamin B6Vitamin B6 | +85.2% |
| Contains more Vitamin KVitamin K | +575% |
| Contains more FolateFolate | +122.7% |
| Contains more CholineCholine | +734% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.426g | 47.174g | 312% |
| Copper | 0.066mg | 1.586mg | 169% |
| Manganese | 0.558mg | 3.414mg | 124% |
| Fats | 1.36g | 65.21g | 98% |
| Iron | 5.96mg | 2.91mg | 38% |
| Phosphorus | 77mg | 346mg | 38% |
| Magnesium | 26mg | 158mg | 31% |
| Calories | 68kcal | 654kcal | 29% |
| Saturated fat | 0.226g | 6.126g | 27% |
| Protein | 2.37g | 15.23g | 26% |
| Zinc | 0.62mg | 3.09mg | 22% |
| Monounsaturated fat | 0.391g | 8.933g | 21% |
| Fiber | 1.7g | 6.7g | 20% |
| Vitamin B6 | 0.29mg | 0.537mg | 19% |
| Folate | 44µg | 98µg | 14% |
| Vitamin A | 130µg | 1µg | 14% |
| Vitamin B3 | 3.025mg | 1.125mg | 12% |
| Potassium | 61mg | 441mg | 11% |
| Vitamin B1 | 0.26mg | 0.341mg | 7% |
| Choline | 4.7mg | 39.2mg | 6% |
| Vitamin B2 | 0.215mg | 0.15mg | 5% |
| Vitamin B5 | 0.317mg | 0.57mg | 5% |
| Vitamin E | 0.07mg | 0.7mg | 4% |
| Starch | 10.37g | 0.06g | 4% |
| Sodium | 49mg | 2mg | 2% |
| Vitamin K | 0.4µg | 2.7µg | 2% |
| Calcium | 80mg | 98mg | 2% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Carbs | 11.67g | 13.71g | 1% |
| Net carbs | 9.97g | 7.01g | N/A |
| Sugar | 0.46g | 2.61g | N/A |
| Selenium | 5µg | 4.9µg | 0% |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.04mg | 0.17mg | 0% |
| Threonine | 0.083mg | 0.596mg | 0% |
| Isoleucine | 0.105mg | 0.625mg | 0% |
| Leucine | 0.2mg | 1.17mg | 0% |
| Lysine | 0.135mg | 0.424mg | 0% |
| Methionine | 0.04mg | 0.236mg | 0% |
| Phenylalanine | 0.13mg | 0.711mg | 0% |
| Valine | 0.151mg | 0.753mg | 0% |
| Histidine | 0.057mg | 0.391mg | 0% |
| Fructose | 0g | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1964.6% |
| Contains more ProteinProtein | +542.6% |
| Contains more FatsFats | +4694.9% |
| Contains more CarbsCarbs | +17.5% |
| Contains more OtherOther | +212.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.3% |
| Contains more Mono. FatMonounsaturated fat | +2184.7% |
| Contains more Poly. FatPolyunsaturated fat | +10973.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +17183.3% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +737.9% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
