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  6. Oats vs. Orange juice

Oats vs. Orange juice — In-Depth Nutrition Comparison

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The main differences between oats and orange juice

  • Oats are richer in manganese, phosphorus, copper, iron, vitamin B1, fiber, magnesium, zinc, and vitamin B5, yet orange juice is richer in vitamin C.
  • Daily need coverage for manganese for oats is 213% higher.
  • Oats contain 79 times more zinc than orange juice. Oats contain 3.97mg of zinc, while orange juice contains 0.05mg.

Food types used in this article are Oats and Orange juice, raw.

Infographic

Oats vs Orange juice 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
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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +1509.1%
Contains more CalciumCalcium +390.9%
Contains more PotassiumPotassium +114.5%
Contains more IronIron +2260%
Contains more CopperCopper +1322.7%
Contains more ZincZinc +7840%
Contains more PhosphorusPhosphorus +2976.5%
Contains more ManganeseManganese +35014.3%
Contains less SodiumSodium -50%

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
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin B1Vitamin B1 +747.8%
Contains more Vitamin B2Vitamin B2 +363.3%
Contains more Vitamin B3Vitamin B3 +140.3%
Contains more Vitamin B5Vitamin B5 +610%
Contains more Vitamin B6Vitamin B6 +197.5%
Contains more FolateFolate +86.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oats Orange juice DV% diff.
Manganese 4.916mg 0.014mg 213%
Phosphorus 523mg 17mg 72%
Copper 0.626mg 0.044mg 65%
Iron 4.72mg 0.2mg 57%
Vitamin B1 0.763mg 0.09mg 56%
Vitamin C 0mg 50mg 56%
Fiber 10.6g 0.2g 42%
Magnesium 177mg 11mg 40%
Zinc 3.97mg 0.05mg 36%
Protein 16.89g 0.7g 32%
Vitamin B5 1.349mg 0.19mg 23%
Carbs 66.27g 10.4g 19%
Polyunsaturated fat 2.535g 0.04g 17%
Calories 389kcal 45kcal 17%
Fats 6.9g 0.2g 10%
Vitamin B2 0.139mg 0.03mg 8%
Folate 56µg 30µg 7%
Potassium 429mg 200mg 7%
Vitamin B6 0.119mg 0.04mg 6%
Monounsaturated fat 2.178g 0.036g 5%
Saturated fat 1.217g 0.024g 5%
Calcium 54mg 11mg 4%
Vitamin B3 0.961mg 0.4mg 4%
Choline 6.2mg 1%
Vitamin A 0µg 10µg 1%
Net carbs 55.67g 10.2g N/A
Sugar 8.4g N/A
Sodium 2mg 1mg 0%
Vitamin E 0.04mg 0%
Selenium 0.1µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.234mg 0.002mg 0%
Threonine 0.575mg 0.008mg 0%
Isoleucine 0.694mg 0.008mg 0%
Leucine 1.284mg 0.013mg 0%
Lysine 0.701mg 0.009mg 0%
Methionine 0.312mg 0.003mg 0%
Phenylalanine 0.895mg 0.009mg 0%
Valine 0.937mg 0.011mg 0%
Histidine 0.405mg 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +2312.9%
Contains more FatsFats +3350%
Contains more CarbsCarbs +537.2%
Contains more OtherOther +330%
Contains more WaterWater +974.2%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +5950%
Contains more Poly. FatPolyunsaturated fat +6237.5%
Contains less Sat. FatSaturated fat -98%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.