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Oat vs. Purple mangosteen — In-Depth Nutrition Comparison

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A recap on differences between Oat and Purple mangosteen

  • Oat is higher than Purple mangosteen in Manganese, Phosphorus, Copper, Vitamin B1, Iron, Magnesium, Fiber, Zinc, Vitamin B5, and Potassium.
  • Oat covers your daily Manganese needs 209% more than Purple mangosteen.
  • Oat contains 65 times more Phosphorus than Purple mangosteen. While Oat contains 523mg of Phosphorus, Purple mangosteen contains only 8mg.

Food varieties used in this article are Oats and Mangosteen, canned, syrup pack.

Infographic

Oat vs Purple mangosteen 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.
Contains more Calcium +350%
Contains more Iron +1473.3%
Contains more Magnesium +1261.5%
Contains more Phosphorus +6437.5%
Contains more Potassium +793.8%
Contains less Sodium -71.4%
Contains more Zinc +1790.5%
Contains more Copper +807.2%
Contains more Manganese +4719.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 12% 10% 4% 5% 1% 6% 24% 14% 0%
Contains more Calcium +350%
Contains more Iron +1473.3%
Contains more Magnesium +1261.5%
Contains more Phosphorus +6437.5%
Contains more Potassium +793.8%
Contains less Sodium -71.4%
Contains more Zinc +1790.5%
Contains more Copper +807.2%
Contains more Manganese +4719.6%

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
6
:
Contains more Vitamin B1 +1313%
Contains more Vitamin B2 +157.4%
Contains more Vitamin B3 +236%
Contains more Vitamin B5 +4115.6%
Contains more Vitamin B6 +561.1%
Contains more Folate +80.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 10% 14% 13% 6% 2% 5% 24% 0% 0%
Contains more Vitamin B1 +1313%
Contains more Vitamin B2 +157.4%
Contains more Vitamin B3 +236%
Contains more Vitamin B5 +4115.6%
Contains more Vitamin B6 +561.1%
Contains more Folate +80.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +4019.5%
Contains more Fats +1089.7%
Contains more Carbs +270%
Contains more Other +975%
Contains more Water +884.7%
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
18% 81%
Protein: 0.41 g
Fats: 0.58 g
Carbs: 17.91 g
Water: 80.94 g
Other: 0.16 g
Contains more Protein +4019.5%
Contains more Fats +1089.7%
Contains more Carbs +270%
Contains more Other +975%
Contains more Water +884.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Purple mangosteen Opinion
Net carbs 55.67g 16.11g Oat
Protein 16.89g 0.41g Oat
Fats 6.9g 0.58g Oat
Carbs 66.27g 17.91g Oat
Calories 389kcal 73kcal Oat
Fiber 10.6g 1.8g Oat
Calcium 54mg 12mg Oat
Iron 4.72mg 0.3mg Oat
Magnesium 177mg 13mg Oat
Phosphorus 523mg 8mg Oat
Potassium 429mg 48mg Oat
Sodium 2mg 7mg Oat
Zinc 3.97mg 0.21mg Oat
Copper 0.626mg 0.069mg Oat
Manganese 4.916mg 0.102mg Oat
Vitamin A 0IU 35IU Purple mangosteen
Vitamin A RAE 0µg 2µg Purple mangosteen
Vitamin C 0mg 2.9mg Purple mangosteen
Vitamin B1 0.763mg 0.054mg Oat
Vitamin B2 0.139mg 0.054mg Oat
Vitamin B3 0.961mg 0.286mg Oat
Vitamin B5 1.349mg 0.032mg Oat
Vitamin B6 0.119mg 0.018mg Oat
Folate 56µg 31µg Oat
Tryptophan 0.234mg Oat
Threonine 0.575mg Oat
Isoleucine 0.694mg Oat
Leucine 1.284mg Oat
Lysine 0.701mg Oat
Methionine 0.312mg Oat
Phenylalanine 0.895mg Oat
Valine 0.937mg Oat
Histidine 0.405mg Oat
Saturated Fat 1.217g Purple mangosteen
Monounsaturated Fat 2.178g Oat
Polyunsaturated fat 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Purple mangosteen
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
6%
Purple mangosteen
Minerals Daily Need Coverage Score
154%
Oat
7%
Purple mangosteen

Comparison summary

Which food is lower in Saturated Fat?
Purple mangosteen
Purple mangosteen is lower in Saturated Fat (difference - 1.217g)
Which food is lower in glycemic index?
Purple mangosteen
Purple mangosteen is lower in glycemic index (difference - 1)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 5mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $4.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is richer in vitamins?
Oat
Oat is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Purple mangosteen - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169090/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.