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Oat vs. Cumin — In-Depth Nutrition Comparison

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Important differences between Oat and Cumin

  • Oat has more Manganese, and Folate, however, Cumin has more Iron, Calcium, Magnesium, Potassium, Copper, Vitamin B6, Vitamin B3, and Vitamin B2.
  • Cumin's daily need coverage for Iron is 771% more.
  • Oat has 6 times more Folate than Cumin. Oat has 56µg of Folate, while Cumin has 10µg.

The food varieties used in the comparison are Oats and Spices, cumin seed.

Infographic

Oat vs Cumin infographic
Infographic link

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.
Oat
3
:
7
Cumin
Contains less Sodium -98.8%
Contains more Manganese +47.5%
Contains more Calcium +1624.1%
Contains more Iron +1305.9%
Contains more Magnesium +106.8%
Contains more Potassium +316.8%
Contains more Zinc +20.9%
Contains more Copper +38.5%
Equal in Phosphorus - 499
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 280% 2489% 262% 214% 158% 22% 131% 289% 435% 29%
Contains less Sodium -98.8%
Contains more Manganese +47.5%
Contains more Calcium +1624.1%
Contains more Iron +1305.9%
Contains more Magnesium +106.8%
Contains more Potassium +316.8%
Contains more Zinc +20.9%
Contains more Copper +38.5%
Equal in Phosphorus - 499

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.
Oat
3
:
8
Cumin
Contains more Vitamin B1 +21.5%
Contains more Folate +460%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +135.3%
Contains more Vitamin B3 +376.5%
Contains more Vitamin B6 +265.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 77% 67% 0% 26% 157% 76% 86% 0% 101% 8% 0% 14% 14%
Contains more Vitamin B1 +21.5%
Contains more Folate +460%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +135.3%
Contains more Vitamin B3 +376.5%
Contains more Vitamin B6 +265.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
2
:
3
Cumin
Contains more Carbs +49.8%
Contains more Fats +222.8%
Contains more Other +343%
Equal in Protein - 17.81
Equal in Water - 8.06
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
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 g
Contains more Carbs +49.8%
Contains more Fats +222.8%
Contains more Other +343%
Equal in Protein - 17.81
Equal in Water - 8.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
1
:
2
Cumin
Contains less Saturated Fat -20.7%
Contains more Monounsaturated Fat +544.6%
Contains more Polyunsaturated fat +29.3%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
8% 74% 17%
Saturated Fat: 1.535 g
Monounsaturated Fat: 14.04 g
Polyunsaturated fat: 3.279 g
Contains less Saturated Fat -20.7%
Contains more Monounsaturated Fat +544.6%
Contains more Polyunsaturated fat +29.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Cumin
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oat Cumin Opinion
Net carbs 55.67g 33.74g Oat
Protein 16.89g 17.81g Cumin
Fats 6.9g 22.27g Cumin
Carbs 66.27g 44.24g Oat
Calories 389kcal 375kcal Oat
Sugar 2.25g Oat
Fiber 10.6g 10.5g Oat
Calcium 54mg 931mg Cumin
Iron 4.72mg 66.36mg Cumin
Magnesium 177mg 366mg Cumin
Phosphorus 523mg 499mg Oat
Potassium 429mg 1788mg Cumin
Sodium 2mg 168mg Oat
Zinc 3.97mg 4.8mg Cumin
Copper 0.626mg 0.867mg Cumin
Manganese 4.916mg 3.333mg Oat
Selenium 5.2µg Cumin
Vitamin A 0IU 1270IU Cumin
Vitamin A RAE 0µg 64µg Cumin
Vitamin E 3.33mg Cumin
Vitamin C 0mg 7.7mg Cumin
Vitamin B1 0.763mg 0.628mg Oat
Vitamin B2 0.139mg 0.327mg Cumin
Vitamin B3 0.961mg 4.579mg Cumin
Vitamin B5 1.349mg Oat
Vitamin B6 0.119mg 0.435mg Cumin
Folate 56µg 10µg Oat
Choline 24.7mg Cumin
Vitamin K 5.4µg Cumin
Tryptophan 0.234mg Oat
Threonine 0.575mg Oat
Isoleucine 0.694mg Oat
Leucine 1.284mg Oat
Lysine 0.701mg Oat
Methionine 0.312mg Oat
Phenylalanine 0.895mg Oat
Valine 0.937mg Oat
Histidine 0.405mg Oat
Saturated Fat 1.217g 1.535g Oat
Monounsaturated Fat 2.178g 14.04g Cumin
Polyunsaturated fat 2.535g 3.279g Cumin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Cumin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Oat
48%
Cumin
Minerals Daily Need Coverage Score
154%
Oat
431%
Cumin

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 2.25g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 166mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 0.318g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $3.4)
Which food is lower in glycemic index?
Cumin
Cumin is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Cumin
Cumin is relatively richer in minerals
Which food is richer in vitamins?
Cumin
Cumin is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.