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Oats vs. Cream cheese — In-Depth Nutrition Comparison

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A recap on differences between oats and cream cheese

  • Oats are higher than cream cheese in manganese, copper, vitamin B1, phosphorus, iron, fiber, magnesium, and zinc.
  • Oats cover your daily manganese needs 213% more than cream cheese.
  • The amount of saturated fat in oats is lower.
  • The glycemic index of cream cheese is lower.

Food varieties used in this article are Oats and Cheese, cream.

Infographic

Oats vs Cream cheese 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.
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +1866.7%
Contains more PotassiumPotassium +225%
Contains more IronIron +4190.9%
Contains more CopperCopper +3377.8%
Contains more ZincZinc +694%
Contains more PhosphorusPhosphorus +388.8%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +44590.9%
Contains more CalciumCalcium +79.6%

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
Oats
5
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin B1Vitamin B1 +3217.4%
Contains more Vitamin B3Vitamin B3 +956%
Contains more Vitamin B5Vitamin B5 +160.9%
Contains more Vitamin B6Vitamin B6 +112.5%
Contains more FolateFolate +522.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +65.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Oats Cream cheese DV% diff.
Manganese 4.916mg 0.011mg 213%
Saturated fat 1.217g 20.213g 86%
Copper 0.626mg 0.018mg 68%
Vitamin B1 0.763mg 0.023mg 62%
Phosphorus 523mg 107mg 59%
Iron 4.72mg 0.11mg 58%
Fats 6.9g 34.44g 42%
Fiber 10.6g 0g 42%
Magnesium 177mg 9mg 40%
Cholesterol 0mg 101mg 34%
Vitamin A 0µg 308µg 34%
Zinc 3.97mg 0.5mg 32%
Protein 16.89g 6.15g 21%
Carbs 66.27g 5.52g 20%
Vitamin B5 1.349mg 0.517mg 17%
Monounsaturated fat 2.178g 8.907g 17%
Selenium 8.6µg 16%
Sodium 2mg 314mg 14%
Folate 56µg 9µg 12%
Potassium 429mg 132mg 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin B2 0.139mg 0.23mg 7%
Polyunsaturated fat 2.535g 1.483g 7%
Vitamin E 0.86mg 6%
Vitamin B6 0.119mg 0.056mg 5%
Vitamin B3 0.961mg 0.091mg 5%
Choline 27.2mg 5%
Calcium 54mg 97mg 4%
Calories 389kcal 350kcal 2%
Vitamin K 2.1µg 2%
Net carbs 55.67g 5.52g N/A
Sugar 3.76g N/A
Starch 0.35g 0%
Tryptophan 0.234mg 0.069mg 0%
Threonine 0.575mg 0.233mg 0%
Isoleucine 0.694mg 0.324mg 0%
Leucine 1.284mg 0.657mg 0%
Lysine 0.701mg 0.567mg 0%
Methionine 0.312mg 0.191mg 0%
Phenylalanine 0.895mg 0.291mg 0%
Valine 0.937mg 0.395mg 0%
Histidine 0.405mg 0.175mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more ProteinProtein +174.6%
Contains more CarbsCarbs +1100.5%
Contains more OtherOther +35.4%
Contains more FatsFats +399.1%
Contains more WaterWater +540.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -94%
Contains more Poly. FatPolyunsaturated fat +70.9%
Contains more Mono. FatMonounsaturated fat +309%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.