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Oatmeal vs. Yogurt — In-Depth Nutrition Comparison

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How are oatmeal and yogurt different?

  • Oatmeal is higher in iron, manganese, vitamin B1, vitamin B3, vitamin B6, folate, and vitamin A; however, yogurt is richer in vitamin B12, selenium, and phosphorus.
  • Daily need coverage for iron for oatmeal is 74% higher.
  • Oatmeal contains 108 times more vitamin A than yogurt. While oatmeal contains 433IU of vitamin A, yogurt contains only 4IU.
  • Yogurt has a lower glycemic index (19) than oatmeal (79).

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Yogurt, Greek, plain, nonfat are the varieties used in this article.

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Oatmeal vs Yogurt infographic
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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.
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%
Yogurt
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +136.4%
Contains more IronIron +8414.3%
Contains more CopperCopper +288.2%
Contains more ZincZinc +19.2%
Contains more ManganeseManganese +6100%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +131.1%
Contains more PhosphorusPhosphorus +75.3%
Contains less SodiumSodium -26.5%
Contains more SeleniumSelenium +94%

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%
Yogurt
3
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin AVitamin A +12900%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +1030.4%
Contains more Vitamin B3Vitamin B3 +1354.3%
Contains more Vitamin B6Vitamin B6 +360.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +528.6%
Contains more Vitamin B2Vitamin B2 +29.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +221.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.331mg

All nutrients comparison - raw data values

Nutrient Oatmeal Yogurt DV% diff.
Iron 5.96mg 0.07mg 74%
Vitamin B12 0µg 0.75µg 31%
Manganese 0.558mg 0.009mg 24%
Vitamin B1 0.26mg 0.023mg 20%
Vitamin B3 3.025mg 0.208mg 18%
Vitamin B6 0.29mg 0.063mg 17%
Protein 2.37g 10.19g 16%
Vitamin A 130µg 1µg 14%
Folate 44µg 7µg 9%
Selenium 5µg 9.7µg 9%
Phosphorus 77mg 135mg 8%
Fiber 1.7g 0g 7%
Vitamin B2 0.215mg 0.278mg 5%
Copper 0.066mg 0.017mg 5%
Starch 10.37g 4%
Magnesium 26mg 11mg 4%
Calcium 80mg 110mg 3%
Carbs 11.67g 3.6g 3%
Polyunsaturated fat 0.426g 0.012g 3%
Potassium 61mg 141mg 2%
Choline 4.7mg 15.1mg 2%
Cholesterol 0mg 5mg 2%
Monounsaturated fat 0.391g 0.053g 1%
Sodium 49mg 36mg 1%
Fats 1.36g 0.39g 1%
Zinc 0.62mg 0.52mg 1%
Calories 68kcal 59kcal 0%
Net carbs 9.97g 3.6g N/A
Sugar 0.46g 3.24g N/A
Vitamin E 0.07mg 0.01mg 0%
Vitamin B5 0.317mg 0.331mg 0%
Vitamin K 0.4µg 0µg 0%
Trans fat 0.003g 0.006g N/A
Saturated fat 0.226g 0.117g 0%
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%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

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
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +248.7%
Contains more CarbsCarbs +224.2%
Contains more ProteinProtein +330%
Contains more OtherOther +26.3%
~equal in Water ~85.1g

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
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +637.7%
Contains more Poly. FatPolyunsaturated fat +3450%
Contains less Sat. FatSaturated fat -48.2%

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
Yogurt
2
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +337.5%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.