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Oats vs. Instant coffee — In-Depth Nutrition Comparison

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Summary of differences between oats and instant coffee

  • Instant coffee has less manganese, phosphorus, copper, vitamin B1, iron, fiber, magnesium, zinc, vitamin B5, and folate than oats.
  • Oats cover your daily need for manganese, 213% more than instant coffee.
  • The glycemic index of oats is higher.

These are the specific foods used in this comparison Oats and Beverages, coffee, instant, regular, prepared with water.

Infographic

Oats vs Instant coffee 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
9
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 2.9% 1.2% 2.6% 1.5% 3.7% 0.27% 1.3% 0.52% 2% 0.55%
Contains more MagnesiumMagnesium +4325%
Contains more CalciumCalcium +1250%
Contains more PotassiumPotassium +1330%
Contains more IronIron +11700%
Contains more CopperCopper +5590.9%
Contains more ZincZinc +39600%
Contains more PhosphorusPhosphorus +17333.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +32673.3%

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
6
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% 0% 0% 0% 0% 0.23% 4.4% 0.06% 0% 0% 0% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +13800%
Contains more Vitamin B3Vitamin B3 +307.2%
Contains more Vitamin B5Vitamin B5 +134800%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
4
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
99%
Protein: 0.1 g
Fats: 0 g
Carbs: 0.34 g
Water: 99.09 g
Other: 0.47 g
Contains more ProteinProtein +16790%
Contains more FatsFats +∞%
Contains more CarbsCarbs +19391.2%
Contains more OtherOther +266%
Contains more WaterWater +1105.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
50% 50%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.002 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +126650%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oats Instant coffee DV% diff.
Manganese 4.916mg 0.015mg 213%
Phosphorus 523mg 3mg 74%
Copper 0.626mg 0.011mg 68%
Vitamin B1 0.763mg 0mg 64%
Iron 4.72mg 0.04mg 59%
Fiber 10.6g 0g 42%
Magnesium 177mg 4mg 41%
Zinc 3.97mg 0.01mg 36%
Protein 16.89g 0.1g 34%
Vitamin B5 1.349mg 0.001mg 27%
Carbs 66.27g 0.34g 22%
Calories 389kcal 2kcal 19%
Polyunsaturated fat 2.535g 0.002g 17%
Folate 56µg 0µg 14%
Potassium 429mg 30mg 12%
Vitamin B2 0.139mg 0.001mg 11%
Fats 6.9g 0g 11%
Vitamin B6 0.119mg 0mg 9%
Caffeine 26mg 7%
Saturated fat 1.217g 0.002g 6%
Vitamin B3 0.961mg 0.236mg 5%
Calcium 54mg 4mg 5%
Monounsaturated fat 2.178g 0g 5%
Net carbs 55.67g 0.34g N/A
Sodium 2mg 4mg 0%
Selenium 0.1µg 0%
Tryptophan 0.234mg 0%
Threonine 0.575mg 0%
Isoleucine 0.694mg 0%
Leucine 1.284mg 0%
Lysine 0.701mg 0%
Methionine 0.312mg 0%
Phenylalanine 0.895mg 0%
Valine 0.937mg 0%
Histidine 0.405mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oats Instant coffee
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Oats
0%
Instant coffee
Minerals Daily Need Coverage Score
154%
Oats
2%
Instant coffee

Comparison summary

Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 2mg)
Which food is cheaper?
Oats
Oats is cheaper (difference - $0.4)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals
Which food is richer in vitamins?
Oats
Oats is relatively richer in vitamins
Which food is lower in Saturated fat?
Instant coffee
Instant coffee is lower in Saturated fat (difference - 1.215g)
Which food is lower in glycemic index?
Instant coffee
Instant coffee is lower in glycemic index (difference - 59)
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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Instant coffee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174130/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.