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Oats vs. Potato — In-Depth Nutrition Comparison

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Significant differences between oats and potatoes

  • Oats have more manganese, phosphorus, copper, vitamin B1, iron, magnesium, fiber, zinc, and vitamin B5; however, potatoes are richer in vitamin C.
  • Oats cover your daily manganese needs 205% more than potatoes.
  • Potatoes have 13 times less zinc than oats. Oats have 3.97mg of zinc, while potatoes have 0.3mg.
  • Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of oats is 59.

Specific food types used in this comparison are Oats and Potatoes, flesh and skin, raw.

Infographic

Oats vs Potato 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
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%
Potato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +669.6%
Contains more CalciumCalcium +350%
Contains more IronIron +482.7%
Contains more CopperCopper +469.1%
Contains more ZincZinc +1223.3%
Contains more PhosphorusPhosphorus +817.5%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +2358%
~equal in Potassium ~425mg

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
4
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%
Potato
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin B1Vitamin B1 +842%
Contains more Vitamin B2Vitamin B2 +334.4%
Contains more Vitamin B5Vitamin B5 +357.3%
Contains more FolateFolate +273.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +10.4%
Contains more Vitamin B6Vitamin B6 +150.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +723.9%
Contains more FatsFats +7566.7%
Contains more CarbsCarbs +278.9%
Contains more OtherOther +53.6%
Contains more WaterWater +864.1%

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
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +108800%
Contains more Poly. FatPolyunsaturated fat +5935.7%
Contains less Sat. FatSaturated fat -97.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oats Potato DV% diff.
Manganese 4.916mg 0.2mg 205%
Phosphorus 523mg 57mg 67%
Vitamin B1 0.763mg 0.081mg 57%
Copper 0.626mg 0.11mg 57%
Iron 4.72mg 0.81mg 49%
Magnesium 177mg 23mg 37%
Fiber 10.6g 2.1g 34%
Zinc 3.97mg 0.3mg 33%
Protein 16.89g 2.05g 30%
Vitamin C 0mg 19.7mg 22%
Vitamin B5 1.349mg 0.295mg 21%
Polyunsaturated fat 2.535g 0.042g 17%
Calories 389kcal 77kcal 16%
Carbs 66.27g 17.49g 16%
Vitamin B6 0.119mg 0.298mg 14%
Fats 6.9g 0.09g 10%
Folate 56µg 15µg 10%
Vitamin B2 0.139mg 0.032mg 8%
Starch 15.29g 6%
Saturated fat 1.217g 0.025g 5%
Monounsaturated fat 2.178g 0.002g 5%
Calcium 54mg 12mg 4%
Choline 12.1mg 2%
Vitamin K 2µg 2%
Selenium 0.4µg 1%
Vitamin B3 0.961mg 1.061mg 1%
Net carbs 55.67g 15.39g N/A
Potassium 429mg 425mg 0%
Sugar 0.82g N/A
Sodium 2mg 6mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.234mg 0.021mg 0%
Threonine 0.575mg 0.067mg 0%
Isoleucine 0.694mg 0.066mg 0%
Leucine 1.284mg 0.098mg 0%
Lysine 0.701mg 0.107mg 0%
Methionine 0.312mg 0.032mg 0%
Phenylalanine 0.895mg 0.081mg 0%
Valine 0.937mg 0.103mg 0%
Histidine 0.405mg 0.035mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

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

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
17%
Potato
Minerals Daily Need Coverage Score
154%
Oats
19%
Potato

Comparison summary

Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 1.192g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.4)
Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 0.82g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Oats
Oats is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.