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Oats vs. Fruit preserves — In-Depth Nutrition Comparison

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A recap on differences between oats and fruit preserves

  • Oats are higher than fruit preserves in manganese, phosphorus, vitamin B1, copper, iron, magnesium, fiber, zinc, vitamin B5, and folate.
  • Oats cover your daily manganese needs 212% more than fruit preserves.
  • Oats contain 67 times more vitamin B5 than fruit preserves. While oats contain 1.349mg of vitamin B5, fruit preserves contain only 0.02mg.

Food varieties used in this article are Oats and Jams and preserves.

Infographic

Oats vs Fruit preserves 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
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% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +4325%
Contains more CalciumCalcium +170%
Contains more PotassiumPotassium +457.1%
Contains more IronIron +863.3%
Contains more CopperCopper +526%
Contains more ZincZinc +6516.7%
Contains more PhosphorusPhosphorus +2652.6%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +12190%

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin B1Vitamin B1 +4668.8%
Contains more Vitamin B2Vitamin B2 +82.9%
Contains more Vitamin B3Vitamin B3 +2569.4%
Contains more Vitamin B5Vitamin B5 +6645%
Contains more Vitamin B6Vitamin B6 +495%
Contains more FolateFolate +409.1%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +4464.9%
Contains more FatsFats +9757.1%
Contains more OtherOther +647.8%
Contains more WaterWater +270.7%
~equal in Carbs ~68.86g

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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +5631.6%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oats Fruit preserves DV% diff.
Manganese 4.916mg 0.04mg 212%
Phosphorus 523mg 19mg 72%
Vitamin B1 0.763mg 0.016mg 62%
Copper 0.626mg 0.1mg 58%
Iron 4.72mg 0.49mg 53%
Magnesium 177mg 4mg 41%
Fiber 10.6g 1.1g 38%
Zinc 3.97mg 0.06mg 36%
Protein 16.89g 0.37g 33%
Vitamin B5 1.349mg 0.02mg 27%
Polyunsaturated fat 2.535g 0g 17%
Folate 56µg 11µg 11%
Fats 6.9g 0.07g 11%
Vitamin C 0mg 8.8mg 10%
Potassium 429mg 77mg 10%
Vitamin B6 0.119mg 0.02mg 8%
Vitamin B3 0.961mg 0.036mg 6%
Calories 389kcal 278kcal 6%
Monounsaturated fat 2.178g 0.038g 5%
Vitamin B2 0.139mg 0.076mg 5%
Saturated fat 1.217g 0.01g 5%
Selenium 2µg 4%
Calcium 54mg 20mg 3%
Choline 10.2mg 2%
Sodium 2mg 32mg 1%
Vitamin E 0.12mg 1%
Carbs 66.27g 68.86g 1%
Net carbs 55.67g 67.76g N/A
Sugar 48.5g N/A
Tryptophan 0.234mg 0.008mg 0%
Threonine 0.575mg 0.023mg 0%
Isoleucine 0.694mg 0.017mg 0%
Leucine 1.284mg 0.037mg 0%
Lysine 0.701mg 0.03mg 0%
Methionine 0.312mg 0.001mg 0%
Phenylalanine 0.895mg 0.021mg 0%
Valine 0.937mg 0.021mg 0%
Histidine 0.405mg 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oats Fruit preserves
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
6%
Fruit preserves
Minerals Daily Need Coverage Score
154%
Oats
10%
Fruit preserves

Comparison summary

Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 48.5g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 30mg)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals
Which food is lower in Saturated fat?
Fruit preserves
Fruit preserves is lower in Saturated fat (difference - 1.207g)
Which food is lower in glycemic index?
Fruit preserves
Fruit preserves is lower in glycemic index (difference - 8)
Which food is cheaper?
Fruit preserves
Fruit preserves is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.