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  6. Oats vs. Dried fruit

Oats vs. Dried fruit — In-Depth Nutrition Comparison

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Significant differences between oats and dried fruit

  • Oats have more manganese, phosphorus, vitamin B1, magnesium, zinc, copper, iron, and vitamin B5; however, dried fruit is richer in vitamin A and potassium.
  • Oats cover your daily manganese needs 204% more than dried fruit.
  • Dried fruit has 51 times less vitamin B1 than oats. Oats have 0.763mg of vitamin B1, while dried fruit has 0.015mg.
  • Oats have a higher glycemic index. The glycemic index of oats is 59, while the glycemic index of dried fruit is 31.

Specific food types used in this comparison are Oats and Apricots, dried, sulfured, uncooked.

Infographic

Oats vs Dried fruit 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.
Oats
Oats
7
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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +453.1%
Contains more IronIron +77.4%
Contains more CopperCopper +82.5%
Contains more ZincZinc +917.9%
Contains more PhosphorusPhosphorus +636.6%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +1991.9%
Contains more PotassiumPotassium +170.9%
~equal in Calcium ~55mg

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
4
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +4986.7%
Contains more Vitamin B2Vitamin B2 +87.8%
Contains more Vitamin B5Vitamin B5 +161.4%
Contains more FolateFolate +460%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +169.4%
Contains more Vitamin B6Vitamin B6 +20.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oats Dried fruit DV% diff.
Manganese 4.916mg 0.235mg 204%
Phosphorus 523mg 71mg 65%
Vitamin B1 0.763mg 0.015mg 62%
Magnesium 177mg 32mg 35%
Zinc 3.97mg 0.39mg 33%
Copper 0.626mg 0.343mg 31%
Vitamin E 4.33mg 29%
Protein 16.89g 3.39g 27%
Iron 4.72mg 2.66mg 26%
Potassium 429mg 1162mg 22%
Vitamin A 0µg 180µg 20%
Vitamin B5 1.349mg 0.516mg 17%
Polyunsaturated fat 2.535g 0.074g 16%
Fructose 12.47g 16%
Fiber 10.6g 7.3g 13%
Folate 56µg 10µg 12%
Fats 6.9g 0.51g 10%
Vitamin B3 0.961mg 2.589mg 10%
Calories 389kcal 241kcal 7%
Monounsaturated fat 2.178g 0.074g 5%
Saturated fat 1.217g 0.017g 5%
Vitamin B2 0.139mg 0.074mg 5%
Selenium 2.2µg 4%
Vitamin K 3.1µg 3%
Choline 13.9mg 3%
Vitamin B6 0.119mg 0.143mg 2%
Vitamin C 0mg 1mg 1%
Carbs 66.27g 62.64g 1%
Net carbs 55.67g 55.34g N/A
Calcium 54mg 55mg 0%
Sugar 53.44g N/A
Starch 0.35g 0%
Sodium 2mg 10mg 0%
Tryptophan 0.234mg 0.016mg 0%
Threonine 0.575mg 0.073mg 0%
Isoleucine 0.694mg 0.063mg 0%
Leucine 1.284mg 0.105mg 0%
Lysine 0.701mg 0.083mg 0%
Methionine 0.312mg 0.015mg 0%
Phenylalanine 0.895mg 0.062mg 0%
Valine 0.937mg 0.078mg 0%
Histidine 0.405mg 0.047mg 0%

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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +398.2%
Contains more FatsFats +1252.9%
Contains more WaterWater +275.8%
Contains more OtherOther +49.4%
~equal in Carbs ~62.64g

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +2843.2%
Contains more Poly. FatPolyunsaturated fat +3325.7%
Contains less Sat. FatSaturated fat -98.6%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.