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Oats vs. Fast food — In-Depth Nutrition Comparison

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A recap on differences between oats and fast food

  • Oats are higher in manganese, copper, phosphorus, vitamin B1, magnesium, fiber, and iron, yet fast food is higher in vitamin B12, vitamin B3, and vitamin B2.
  • Oats cover your daily manganese needs 198% more than fast food.
  • Oats contain 7 times more magnesium than fast food. While oats contain 177mg of magnesium, fast food contains only 27mg.

Food varieties used in this article are Oats and Fast foods, hamburger; single, regular patty; plain.

Infographic

Oats vs Fast food 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
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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
Contains more MagnesiumMagnesium +555.6%
Contains more PotassiumPotassium +117.8%
Contains more IronIron +54.2%
Contains more CopperCopper +417.4%
Contains more ZincZinc +57.5%
Contains more PhosphorusPhosphorus +290.3%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +1277%
Contains more CalciumCalcium +14.8%

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
2
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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
Contains more Vitamin B1Vitamin B1 +140.7%
Contains more Vitamin B5Vitamin B5 +154.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +161.2%
Contains more Vitamin B3Vitamin B3 +484.5%
Contains more Vitamin B6Vitamin B6 +78.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +42.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Oats Fast food DV% diff.
Manganese 4.916mg 0.357mg 198%
Phosphorus 523mg 134mg 56%
Copper 0.626mg 0.121mg 56%
Vitamin B1 0.763mg 0.317mg 37%
Selenium 20.3µg 37%
Vitamin B12 0µg 0.89µg 37%
Fiber 10.6g 1.7g 36%
Magnesium 177mg 27mg 36%
Vitamin B3 0.961mg 5.617mg 29%
Iron 4.72mg 3.06mg 21%
Vitamin B2 0.139mg 0.363mg 17%
Vitamin B5 1.349mg 0.53mg 16%
Saturated fat 1.217g 4.493g 15%
Sodium 2mg 331mg 14%
Zinc 3.97mg 2.52mg 13%
Carbs 66.27g 31.5g 12%
Cholesterol 0mg 33mg 11%
Starch 22.87g 9%
Fats 6.9g 12.01g 8%
Potassium 429mg 197mg 7%
Monounsaturated fat 2.178g 4.835g 7%
Vitamin B6 0.119mg 0.212mg 7%
Choline 34.4mg 6%
Folate 56µg 80µg 6%
Polyunsaturated fat 2.535g 1.68g 6%
Calories 389kcal 297kcal 5%
Vitamin K 4.9µg 4%
Fructose 2.27g 3%
Vitamin E 0.38mg 3%
Vitamin D 0µg 0.1µg 1%
Vitamin A 0µg 9µg 1%
Calcium 54mg 62mg 1%
Protein 16.89g 16.52g 1%
Net carbs 55.67g 29.8g N/A
Vitamin D 0IU 2IU 0%
Sugar 4.88g N/A
Trans fat 0.514g N/A
Tryptophan 0.234mg 0.144mg 0%
Threonine 0.575mg 0.46mg 0%
Isoleucine 0.694mg 0.642mg 0%
Leucine 1.284mg 1.13mg 0%
Lysine 0.701mg 0.785mg 0%
Methionine 0.312mg 0.306mg 0%
Phenylalanine 0.895mg 0.67mg 0%
Valine 0.937mg 0.728mg 0%
Histidine 0.405mg 0.402mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0.009g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g 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
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Contains more CarbsCarbs +110.4%
Contains more OtherOther +13.2%
Contains more FatsFats +74.1%
Contains more WaterWater +367.8%
~equal in Protein ~16.52g

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
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 g
Contains less Sat. FatSaturated fat -72.9%
Contains more Poly. FatPolyunsaturated fat +50.9%
Contains more Mono. FatMonounsaturated fat +122%

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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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.