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  6. Oat vs. Potato

Oat vs. Potato — In-Depth Nutrition Comparison

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Significant differences between Oat and Potato

  • Oat has more Manganese, Phosphorus, Copper, Vitamin B1, Iron, Magnesium, Fiber, Zinc, and Vitamin B5, however, Potato is richer in Vitamin C.
  • Oat covers your daily Manganese needs 205% more than Potato.
  • Potato has 13 times less Zinc than Oat. Oat has 3.97mg of Zinc, while Potato has 0.3mg.

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

Infographic

Oat 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.
Oat
Oat
9
:
1
Potato
Potato
Contains more Calcium +350%
Contains more Iron +482.7%
Contains more Magnesium +669.6%
Contains more Phosphorus +817.5%
Contains less Sodium -66.7%
Contains more Zinc +1223.3%
Contains more Copper +469.1%
Contains more Manganese +2358%
Equal in Potassium - 425
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +350%
Contains more Iron +482.7%
Contains more Magnesium +669.6%
Contains more Phosphorus +817.5%
Contains less Sodium -66.7%
Contains more Zinc +1223.3%
Contains more Copper +469.1%
Contains more Manganese +2358%
Equal in Potassium - 425

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.
Oat
Oat
4
:
6
Potato
Potato
Contains more Vitamin B1 +842%
Contains more Vitamin B2 +334.4%
Contains more Vitamin B5 +357.3%
Contains more Folate +273.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +10.4%
Contains more Vitamin B6 +150.4%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin B1 +842%
Contains more Vitamin B2 +334.4%
Contains more Vitamin B5 +357.3%
Contains more Folate +273.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +10.4%
Contains more Vitamin B6 +150.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Potato
Potato
Contains more Protein +723.9%
Contains more Fats +7566.7%
Contains more Carbs +278.9%
Contains more Other +53.6%
Contains more Water +864.1%
Oat
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
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 Protein +723.9%
Contains more Fats +7566.7%
Contains more Carbs +278.9%
Contains more Other +53.6%
Contains more Water +864.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +108800%
Contains more Polyunsaturated fat +5935.7%
Contains less Saturated Fat -97.9%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +108800%
Contains more Polyunsaturated fat +5935.7%
Contains less Saturated 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.
Oat 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 Oat Potato Opinion
Net carbs 55.67g 15.39g Oat
Protein 16.89g 2.05g Oat
Fats 6.9g 0.09g Oat
Carbs 66.27g 17.49g Oat
Calories 389kcal 77kcal Oat
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 0.82g Oat
Fiber 10.6g 2.1g Oat
Calcium 54mg 12mg Oat
Iron 4.72mg 0.81mg Oat
Magnesium 177mg 23mg Oat
Phosphorus 523mg 57mg Oat
Potassium 429mg 425mg Oat
Sodium 2mg 6mg Oat
Zinc 3.97mg 0.3mg Oat
Copper 0.626mg 0.11mg Oat
Manganese 4.916mg 0.2mg Oat
Selenium 0.4µg Potato
Vitamin A 0IU 2IU Potato
Vitamin E 0.01mg Potato
Vitamin C 0mg 19.7mg Potato
Vitamin B1 0.763mg 0.081mg Oat
Vitamin B2 0.139mg 0.032mg Oat
Vitamin B3 0.961mg 1.061mg Potato
Vitamin B5 1.349mg 0.295mg Oat
Vitamin B6 0.119mg 0.298mg Potato
Folate 56µg 15µg Oat
Vitamin K 2µg Potato
Tryptophan 0.234mg 0.021mg Oat
Threonine 0.575mg 0.067mg Oat
Isoleucine 0.694mg 0.066mg Oat
Leucine 1.284mg 0.098mg Oat
Lysine 0.701mg 0.107mg Oat
Methionine 0.312mg 0.032mg Oat
Phenylalanine 0.895mg 0.081mg Oat
Valine 0.937mg 0.103mg Oat
Histidine 0.405mg 0.035mg Oat
Saturated Fat 1.217g 0.025g Potato
Monounsaturated Fat 2.178g 0.002g Oat
Polyunsaturated fat 2.535g 0.042g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Oat
18%
Potato
Minerals Daily Need Coverage Score
154%
Oat
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?
Oat
Oat is lower in Sugar (difference - 0.82g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Oat
Oat 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. Oat - 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.