Oats vs. Oatmeal — In-Depth Nutrition Comparison
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Differences between oats and oatmeal
- Oats have more manganese, phosphorus, copper, vitamin B1, magnesium, fiber, zinc, and vitamin B5, while oatmeal has more iron and vitamin B6.
- Oats' daily need coverage for manganese is 189% higher.
- Oatmeal contains 9 times less copper than oats. Oats contain 0.626mg of copper, while oatmeal contains 0.066mg.
- Oats have a lower glycemic index. The glycemic index of oats is 59, while the glycemic index of oatmeal is 79.
The food types used in this comparison are Oats and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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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.
| Contains more MagnesiumMagnesium | +580.8% |
| Contains more PotassiumPotassium | +603.3% |
| Contains more CopperCopper | +848.5% |
| Contains more ZincZinc | +540.3% |
| Contains more PhosphorusPhosphorus | +579.2% |
| Contains less SodiumSodium | -95.9% |
| Contains more ManganeseManganese | +781% |
| Contains more CalciumCalcium | +48.1% |
| Contains more IronIron | +26.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +193.5% |
| Contains more Vitamin B5Vitamin B5 | +325.6% |
| Contains more FolateFolate | +27.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +54.7% |
| Contains more Vitamin B3Vitamin B3 | +214.8% |
| Contains more Vitamin B6Vitamin B6 | +143.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +612.7% |
| Contains more FatsFats | +407.4% |
| Contains more CarbsCarbs | +467.9% |
| Contains more OtherOther | +201.8% |
| Contains more WaterWater | +922.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +457% |
| Contains more Poly. FatPolyunsaturated fat | +495.1% |
| Contains less Sat. FatSaturated fat | -81.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 4.916mg | 0.558mg | 189% |
| Phosphorus | 523mg | 77mg | 64% |
| Copper | 0.626mg | 0.066mg | 62% |
| Vitamin B1 | 0.763mg | 0.26mg | 42% |
| Fiber | 10.6g | 1.7g | 36% |
| Magnesium | 177mg | 26mg | 36% |
| Zinc | 3.97mg | 0.62mg | 30% |
| Protein | 16.89g | 2.37g | 29% |
| Vitamin B5 | 1.349mg | 0.317mg | 21% |
| Carbs | 66.27g | 11.67g | 18% |
| Calories | 389kcal | 68kcal | 16% |
| Iron | 4.72mg | 5.96mg | 16% |
| Vitamin A | 0µg | 130µg | 14% |
| Polyunsaturated fat | 2.535g | 0.426g | 14% |
| Vitamin B6 | 0.119mg | 0.29mg | 13% |
| Vitamin B3 | 0.961mg | 3.025mg | 13% |
| Potassium | 429mg | 61mg | 11% |
| Selenium | 5µg | 9% | |
| Fats | 6.9g | 1.36g | 9% |
| Vitamin B2 | 0.139mg | 0.215mg | 6% |
| Saturated fat | 1.217g | 0.226g | 5% |
| Monounsaturated fat | 2.178g | 0.391g | 4% |
| Starch | 10.37g | 4% | |
| Calcium | 54mg | 80mg | 3% |
| Folate | 56µg | 44µg | 3% |
| Sodium | 2mg | 49mg | 2% |
| Choline | 4.7mg | 1% | |
| Net carbs | 55.67g | 9.97g | N/A |
| Sugar | 0.46g | N/A | |
| Vitamin E | 0.07mg | 0% | |
| Vitamin K | 0.4µg | 0% | |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.234mg | 0.04mg | 0% |
| Threonine | 0.575mg | 0.083mg | 0% |
| Isoleucine | 0.694mg | 0.105mg | 0% |
| Leucine | 1.284mg | 0.2mg | 0% |
| Lysine | 0.701mg | 0.135mg | 0% |
| Methionine | 0.312mg | 0.04mg | 0% |
| Phenylalanine | 0.895mg | 0.13mg | 0% |
| Valine | 0.937mg | 0.151mg | 0% |
| Histidine | 0.405mg | 0.057mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
154%
45%
Comparison summary
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 47mg)
Which food is lower in glycemic index?
Oats is lower in glycemic index (difference - 20)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 0.991g)
Which food is cheaper?
Oatmeal is cheaper (difference - $0.6)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.