Oats vs. Almonds — In-Depth Nutrition Comparison
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How are oats and almonds different?
- Oats are higher in manganese, vitamin B1, vitamin B5, and iron; however, almonds are richer in vitamin B2, copper, magnesium, calcium, and vitamin B3.
- Daily need coverage for manganese for oats is 119% higher.
- Oats contain 4 times more vitamin B1 than almonds. While oats contain 0.763mg of vitamin B1, almonds contain only 0.205mg.
- Oats have less saturated fat.
- Almonds have a lower glycemic index (0) than oats (59).
Oats and Nuts, almonds are the varieties 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 | +27.2% |
| Contains more ZincZinc | +27.2% |
| Contains more ManganeseManganese | +125.6% |
| Contains more MagnesiumMagnesium | +52.5% |
| Contains more CalciumCalcium | +398.1% |
| Contains more PotassiumPotassium | +70.9% |
| Contains more CopperCopper | +64.7% |
| Contains less SodiumSodium | -50% |
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 B1Vitamin B1 | +272.2% |
| Contains more Vitamin B5Vitamin B5 | +186.4% |
| Contains more FolateFolate | +27.3% |
| Contains more Vitamin B2Vitamin B2 | +718.7% |
| Contains more Vitamin B3Vitamin B3 | +276.5% |
| Contains more Vitamin B6Vitamin B6 | +15.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 171% | |
| Manganese | 4.916mg | 2.179mg | 119% |
| Vitamin B2 | 0.139mg | 1.138mg | 77% |
| Monounsaturated fat | 2.178g | 31.551g | 73% |
| Fats | 6.9g | 49.93g | 66% |
| Polyunsaturated fat | 2.535g | 12.329g | 65% |
| Vitamin B1 | 0.763mg | 0.205mg | 47% |
| Copper | 0.626mg | 1.031mg | 45% |
| Magnesium | 177mg | 270mg | 22% |
| Calcium | 54mg | 269mg | 22% |
| Vitamin B5 | 1.349mg | 0.471mg | 18% |
| Vitamin B3 | 0.961mg | 3.618mg | 17% |
| Carbs | 66.27g | 21.55g | 15% |
| Iron | 4.72mg | 3.71mg | 13% |
| Saturated fat | 1.217g | 3.802g | 12% |
| Calories | 389kcal | 579kcal | 10% |
| Potassium | 429mg | 733mg | 9% |
| Protein | 16.89g | 21.15g | 9% |
| Choline | 52.1mg | 9% | |
| Zinc | 3.97mg | 3.12mg | 8% |
| Fiber | 10.6g | 12.5g | 8% |
| Selenium | 4.1µg | 7% | |
| Phosphorus | 523mg | 481mg | 6% |
| Folate | 56µg | 44µg | 3% |
| Vitamin B6 | 0.119mg | 0.137mg | 1% |
| Net carbs | 55.67g | 9.05g | N/A |
| Sugar | 4.35g | N/A | |
| Starch | 0.72g | 0% | |
| Sodium | 2mg | 1mg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.234mg | 0.211mg | 0% |
| Threonine | 0.575mg | 0.601mg | 0% |
| Isoleucine | 0.694mg | 0.751mg | 0% |
| Leucine | 1.284mg | 1.473mg | 0% |
| Lysine | 0.701mg | 0.568mg | 0% |
| Methionine | 0.312mg | 0.157mg | 0% |
| Phenylalanine | 0.895mg | 1.132mg | 0% |
| Valine | 0.937mg | 0.855mg | 0% |
| Histidine | 0.405mg | 0.539mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +207.5% |
| Contains more WaterWater | +86.4% |
| Contains more ProteinProtein | +25.2% |
| Contains more FatsFats | +623.6% |
| Contains more OtherOther | +72.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -68% |
| Contains more Mono. FatMonounsaturated fat | +1348.6% |
| Contains more Poly. FatPolyunsaturated fat | +386.4% |
