Oats vs. Sorghum grain — In-Depth Nutrition Comparison
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A recap on the differences between oats and sorghum grain
- Oats are higher in manganese, copper, vitamin B1, phosphorus, zinc, vitamin B5, iron, and fiber, yet sorghum grain is higher in vitamin B6 and vitamin B3.
- Oats cover your daily manganese needs 144% more than sorghum grain.
- Oats contain 4 times more vitamin B5 than sorghum grain. While oats contain 1.349mg of vitamin B5, sorghum grain contains only 0.367mg.
Food varieties used in this article are Oats and Sorghum grain.
Infographic
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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 CalciumCalcium | +315.4% |
| Contains more PotassiumPotassium | +18.2% |
| Contains more IronIron | +40.5% |
| Contains more CopperCopper | +120.4% |
| Contains more ZincZinc | +137.7% |
| Contains more PhosphorusPhosphorus | +81% |
| Contains more ManganeseManganese | +206.3% |
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 | +129.8% |
| Contains more Vitamin B2Vitamin B2 | +44.8% |
| Contains more Vitamin B5Vitamin B5 | +267.6% |
| Contains more FolateFolate | +180% |
| Contains more Vitamin B3Vitamin B3 | +283.8% |
| Contains more Vitamin B6Vitamin B6 | +272.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 1.605mg | 144% |
| Copper | 0.626mg | 0.284mg | 38% |
| Vitamin B1 | 0.763mg | 0.332mg | 36% |
| Phosphorus | 523mg | 289mg | 33% |
| Vitamin B6 | 0.119mg | 0.443mg | 25% |
| Selenium | 12.2µg | 22% | |
| Zinc | 3.97mg | 1.67mg | 21% |
| Vitamin B5 | 1.349mg | 0.367mg | 20% |
| Iron | 4.72mg | 3.36mg | 17% |
| Vitamin B3 | 0.961mg | 3.688mg | 17% |
| Fiber | 10.6g | 6.7g | 16% |
| Protein | 16.89g | 10.62g | 13% |
| Folate | 56µg | 20µg | 9% |
| Polyunsaturated fat | 2.535g | 1.558g | 7% |
| Fats | 6.9g | 3.46g | 5% |
| Calcium | 54mg | 13mg | 4% |
| Calories | 389kcal | 329kcal | 3% |
| Magnesium | 177mg | 165mg | 3% |
| Vitamin E | 0.5mg | 3% | |
| Vitamin B2 | 0.139mg | 0.096mg | 3% |
| Saturated fat | 1.217g | 0.61g | 3% |
| Monounsaturated fat | 2.178g | 1.131g | 3% |
| Carbs | 66.27g | 72.09g | 2% |
| Potassium | 429mg | 363mg | 2% |
| Protein per 100 calories | 4.3g | 3.2g | N/A |
| Calories per 10 g protein | 230kcal | 310kcal | N/A |
| Weight per 100 calories | 26g | 30g | N/A |
| Unsaturated / Saturated Fat ratio | 3.9 | 4.4 | N/A |
| Net carbs | 55.67g | 65.39g | N/A |
| Sugar | 2.53g | N/A | |
| Sodium | 2mg | 2mg | 0% |
| Trans fat | 0.005g | N/A | |
| Tryptophan | 0.234mg | 0.124mg | 0% |
| Threonine | 0.575mg | 0.346mg | 0% |
| Isoleucine | 0.694mg | 0.433mg | 0% |
| Leucine | 1.284mg | 1.491mg | 0% |
| Lysine | 0.701mg | 0.229mg | 0% |
| Methionine | 0.312mg | 0.169mg | 0% |
| Phenylalanine | 0.895mg | 0.546mg | 0% |
| Valine | 0.937mg | 0.561mg | 0% |
| Histidine | 0.405mg | 0.246mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
Protein:
10.62 g
Fats:
3.46 g
Carbs:
72.09 g
Water:
12.4 g
Other:
1.43 g
| Contains more ProteinProtein | +59% |
| Contains more FatsFats | +99.4% |
| Contains more OtherOther | +20.3% |
| Contains more WaterWater | +50.9% |
~equal in
Carbs
~72.09g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
Saturated fat:
Sat. Fat
0.61 g
Monounsaturated fat:
Mono. Fat
1.131 g
Polyunsaturated fat:
Poly. Fat
1.558 g
| Contains more Mono. FatMonounsaturated fat | +92.6% |
| Contains more Poly. FatPolyunsaturated fat | +62.7% |
| Contains less Sat. FatSaturated fat | -49.9% |