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.
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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 | +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% |
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 | +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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +108800% |
| Contains more Poly. FatPolyunsaturated fat | +5935.7% |
| Contains less Sat. FatSaturated fat | -97.9% |