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  6. Oats vs. Parmesan

Oats vs. Parmesan — In-Depth Nutrition Comparison

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Significant differences between oats and parmesan

  • Oats have more manganese, copper, vitamin B1, iron, fiber, and magnesium; however, parmesan is richer in calcium and vitamin B12.
  • Oats cover your daily manganese needs 211% more than parmesan.
  • Oats contain less saturated fat.

Specific food types used in this comparison are Oats and Cheese, parmesan, grated.

Infographic

Oats vs Parmesan 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
6
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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Contains more MagnesiumMagnesium +420.6%
Contains more PotassiumPotassium +138.3%
Contains more IronIron +863.3%
Contains more CopperCopper +1465%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +6823.9%
Contains more CalciumCalcium +1479.6%
Contains more PhosphorusPhosphorus +19.9%
~equal in Zinc ~4.2mg

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
5
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% 87% 11% 7.5% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5% 7.7%
Contains more Vitamin B1Vitamin B1 +2834.6%
Contains more Vitamin B3Vitamin B3 +1101.3%
Contains more Vitamin B5Vitamin B5 +199.8%
Contains more Vitamin B6Vitamin B6 +46.9%
Contains more FolateFolate +833.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +157.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Oats Parmesan DV% diff.
Manganese 4.916mg 0.071mg 211%
Calcium 54mg 853mg 80%
Sodium 2mg 1804mg 78%
Copper 0.626mg 0.04mg 65%
Saturated fat 1.217g 15.371g 64%
Selenium 34.4µg 63%
Vitamin B1 0.763mg 0.026mg 61%
Vitamin B12 0µg 1.4µg 58%
Iron 4.72mg 0.49mg 53%
Fiber 10.6g 0g 42%
Magnesium 177mg 34mg 34%
Fats 6.9g 27.84g 32%
Cholesterol 0mg 86mg 29%
Vitamin A 0µg 262µg 29%
Protein 16.89g 28.42g 23%
Vitamin B5 1.349mg 0.45mg 18%
Vitamin B2 0.139mg 0.358mg 17%
Carbs 66.27g 13.91g 17%
Phosphorus 523mg 627mg 15%
Folate 56µg 6µg 13%
Monounsaturated fat 2.178g 7.13g 12%
Polyunsaturated fat 2.535g 1.386g 8%
Potassium 429mg 180mg 7%
Vitamin B3 0.961mg 0.08mg 6%
Vitamin E 0.53mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 21IU 3%
Vitamin B6 0.119mg 0.081mg 3%
Choline 14.1mg 3%
Calories 389kcal 420kcal 2%
Zinc 3.97mg 4.2mg 2%
Vitamin K 1.7µg 1%
Net carbs 55.67g 13.91g N/A
Sugar 0.07g N/A
Trans fat 0.876g N/A
Tryptophan 0.234mg 0.383mg 0%
Threonine 0.575mg 1.075mg 0%
Isoleucine 0.694mg 1.455mg 0%
Leucine 1.284mg 2.747mg 0%
Lysine 0.701mg 2.201mg 0%
Methionine 0.312mg 0.751mg 0%
Phenylalanine 0.895mg 1.538mg 0%
Valine 0.937mg 1.865mg 0%
Histidine 0.405mg 0.806mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0.015g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.87g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
1
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
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
Contains more CarbsCarbs +376.4%
Contains more ProteinProtein +68.3%
Contains more FatsFats +303.5%
Contains more WaterWater +175.5%
Contains more OtherOther +317.4%

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
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
Contains less Sat. FatSaturated fat -92.1%
Contains more Poly. FatPolyunsaturated fat +82.9%
Contains more Mono. FatMonounsaturated fat +227.4%

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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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.