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.

Oats

Almonds

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%

~equal in Phosphorus ~481mg

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.

Oats

Almonds

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%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

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%
Protein	16.89g	21.15g	9%
Potassium	429mg	733mg	9%
Choline		52.1mg	9%
Fiber	10.6g	12.5g	8%
Zinc	3.97mg	3.12mg	8%
Selenium		4.1µg	7%
Phosphorus	523mg	481mg	6%
Folate	56µg	44µg	3%
Vitamin B6	0.119mg	0.137mg	1%
Protein per 100 calories	4.3g	3.7g	N/A
Calories per 10 g protein	230kcal	274kcal	N/A
Weight per 100 calories	26g	17g	N/A
Unsaturated / Saturated Fat ratio	3.9	12	N/A
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