Oatmeal vs. Whey — In-Depth Nutrition Comparison
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What are the differences between oatmeal and whey?
- Oatmeal is higher in iron, manganese, vitamin B6, vitamin B1, vitamin B3, folate, vitamin A, copper, and fiber, yet whey is higher in vitamin B12.
- Oatmeal's daily need coverage for iron is 74% more.
- The glycemic index of whey is lower.
We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Whey, sweet, fluid types 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 | +225% |
| Contains more CalciumCalcium | +70.2% |
| Contains more IronIron | +9833.3% |
| Contains more CopperCopper | +1550% |
| Contains more ZincZinc | +376.9% |
| Contains more PhosphorusPhosphorus | +67.4% |
| Contains less SodiumSodium | -9.3% |
| Contains more ManganeseManganese | +55700% |
| Contains more SeleniumSelenium | +163.2% |
| Contains more PotassiumPotassium | +163.9% |
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 | +4233.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +622.2% |
| Contains more Vitamin B2Vitamin B2 | +36.1% |
| Contains more Vitamin B3Vitamin B3 | +3987.8% |
| Contains more Vitamin B6Vitamin B6 | +835.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +4300% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +20.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +240.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 0.06mg | 74% |
| Manganese | 0.558mg | 0.001mg | 24% |
| Vitamin B6 | 0.29mg | 0.031mg | 20% |
| Vitamin B1 | 0.26mg | 0.036mg | 19% |
| Vitamin B3 | 3.025mg | 0.074mg | 18% |
| Vitamin A | 130µg | 3µg | 14% |
| Vitamin B12 | 0µg | 0.28µg | 12% |
| Folate | 44µg | 1µg | 11% |
| Fiber | 1.7g | 0g | 7% |
| Copper | 0.066mg | 0.004mg | 7% |
| Selenium | 5µg | 1.9µg | 6% |
| Magnesium | 26mg | 8mg | 4% |
| Zinc | 0.62mg | 0.13mg | 4% |
| Starch | 10.37g | 4% | |
| Phosphorus | 77mg | 46mg | 4% |
| Vitamin B2 | 0.215mg | 0.158mg | 4% |
| Calcium | 80mg | 47mg | 3% |
| Potassium | 61mg | 161mg | 3% |
| Protein | 2.37g | 0.85g | 3% |
| Polyunsaturated fat | 0.426g | 0.011g | 3% |
| Choline | 4.7mg | 16mg | 2% |
| Calories | 68kcal | 27kcal | 2% |
| Fats | 1.36g | 0.36g | 2% |
| Carbs | 11.67g | 5.14g | 2% |
| Monounsaturated fat | 0.391g | 0.1g | 1% |
| Vitamin B5 | 0.317mg | 0.383mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 9.97g | 5.14g | N/A |
| Sugar | 0.46g | 5.14g | N/A |
| Sodium | 49mg | 54mg | 0% |
| Vitamin E | 0.07mg | 0mg | 0% |
| Vitamin K | 0.4µg | 0µg | 0% |
| Trans fat | 0.003g | N/A | |
| Saturated fat | 0.226g | 0.23g | 0% |
| Tryptophan | 0.04mg | 0.013mg | 0% |
| Threonine | 0.083mg | 0.054mg | 0% |
| Isoleucine | 0.105mg | 0.047mg | 0% |
| Leucine | 0.2mg | 0.078mg | 0% |
| Lysine | 0.135mg | 0.068mg | 0% |
| Methionine | 0.04mg | 0.016mg | 0% |
| Phenylalanine | 0.13mg | 0.027mg | 0% |
| Valine | 0.151mg | 0.046mg | 0% |
| Histidine | 0.057mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +178.8% |
| Contains more FatsFats | +277.8% |
| Contains more CarbsCarbs | +127% |
| Contains more WaterWater | +10.8% |
~equal in
Other
~0.53g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +291% |
| Contains more Poly. FatPolyunsaturated fat | +3772.7% |
~equal in
Saturated fat
~0.23g
