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  6. Oatmeal vs. Yogurt, plain, whole milk, 8 grams protein per 8 ounce

Oatmeal vs. Yogurt, plain, whole milk, 8 grams protein per 8 ounce — In-Depth Nutrition Comparison

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How are oatmeal and yogurt, plain, whole milk, 8 grams protein per 8 ounce different?

  • Oatmeal is higher in iron, manganese, vitamin B6, vitamin B1, vitamin B3, folate, fiber, and vitamin A; however, yogurt, plain, whole milk, 8 grams protein per 8 ounce is richer in vitamin B12.
  • Daily need coverage for iron for oatmeal is 74% higher.
  • Oatmeal has less saturated fat.

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Yogurt, plain, whole milk, 8 grams protein per 8 ounce are the varieties used in this article.

Infographic

Oatmeal vs Yogurt, plain, whole milk, 8 grams protein per 8 ounce 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 36% 14% 1.9% 3% 16% 41% 6% 0.52% 12%
Contains more MagnesiumMagnesium +116.7%
Contains more IronIron +11820%
Contains more CopperCopper +633.3%
Contains more ManganeseManganese +13850%
Contains more SeleniumSelenium +127.3%
Contains more CalciumCalcium +51.3%
Contains more PotassiumPotassium +154.1%
Contains more PhosphorusPhosphorus +23.4%
~equal in Zinc ~0.59mg
~equal in Sodium ~46mg

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 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33%
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 1.7% 9% 1.2% 1.5% 7.3% 33% 1.4% 23% 7.4% 46% 0.5% 5.3%
Contains more Vitamin AVitamin A +381.5%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B1Vitamin B1 +796.6%
Contains more Vitamin B2Vitamin B2 +51.4%
Contains more Vitamin B3Vitamin B3 +3933.3%
Contains more Vitamin B6Vitamin B6 +806.3%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +528.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +22.7%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Oatmeal Yogurt, plain, whole milk, 8 grams protein per 8 ounce DV% diff.
Iron 5.96mg 0.05mg 74%
Manganese 0.558mg 0.004mg 24%
Vitamin B6 0.29mg 0.032mg 20%
Vitamin B1 0.26mg 0.029mg 19%
Vitamin B3 3.025mg 0.075mg 18%
Vitamin B12 0µg 0.37µg 15%
Vitamin A 130µg 27µg 11%
Folate 44µg 7µg 9%
Saturated fat 0.226g 2.096g 9%
Fiber 1.7g 0g 7%
Copper 0.066mg 0.009mg 6%
Vitamin B2 0.215mg 0.142mg 6%
Selenium 5µg 2.2µg 5%
Cholesterol 0mg 13mg 4%
Calcium 80mg 121mg 4%
Starch 10.37g 4%
Fats 1.36g 3.25g 3%
Magnesium 26mg 12mg 3%
Potassium 61mg 155mg 3%
Phosphorus 77mg 95mg 3%
Protein 2.37g 3.47g 2%
Carbs 11.67g 4.66g 2%
Choline 4.7mg 15.2mg 2%
Polyunsaturated fat 0.426g 0.092g 2%
Vitamin C 0mg 0.5mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin B5 0.317mg 0.389mg 1%
Monounsaturated fat 0.391g 0.893g 1%
Calories 68kcal 61kcal 0%
Net carbs 9.97g 4.66g N/A
Vitamin D 0 IU 2 IU 0%
Sugar 0.46g 4.66g N/A
Zinc 0.62mg 0.59mg 0%
Sodium 49mg 46mg 0%
Vitamin E 0.07mg 0.06mg 0%
Vitamin K 0.4µg 0.2µg 0%
Trans fat 0.003g N/A
Tryptophan 0.04mg 0.02mg 0%
Threonine 0.083mg 0.142mg 0%
Isoleucine 0.105mg 0.189mg 0%
Leucine 0.2mg 0.35mg 0%
Lysine 0.135mg 0.311mg 0%
Methionine 0.04mg 0.102mg 0%
Phenylalanine 0.13mg 0.189mg 0%
Valine 0.151mg 0.287mg 0%
Histidine 0.057mg 0.086mg 0%

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
3% 3% 5% 88%
Protein: 3.47 g
Fats: 3.25 g
Carbs: 4.66 g
Water: 87.9 g
Other: 0.72 g
Contains more CarbsCarbs +150.4%
Contains more ProteinProtein +46.4%
Contains more FatsFats +139%
Contains more OtherOther +26.3%
~equal in Water ~87.9g

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
68% 29% 3%
Saturated fat: Sat. Fat 2.096 g
Monounsaturated fat: Mono. Fat 0.893 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains less Sat. FatSaturated fat -89.2%
Contains more Poly. FatPolyunsaturated fat +363%
Contains more Mono. FatMonounsaturated fat +128.4%

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, plain, whole milk, 8 grams protein per 8 ounce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171284/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.