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Oats vs. Spread — In-Depth Nutrition Comparison

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Differences between oats and spread

  • Oats have more manganese, phosphorus, copper, vitamin B1, iron, fiber, magnesium, and zinc, while spread has more vitamin B12.
  • Oats' daily need coverage for manganese is 213% higher.
  • Spread contains 53 times less fiber than oats. Oats contain 10.6g of fiber, while spread contains 0.2g.
  • The amount of sodium in oats is lower.
  • Spread has a lower glycemic index. The glycemic index of spread is 0, while the glycemic index of oats is 59.

The food types used in this comparison are Oats and Sandwich spread, pork, beef.

Infographic

Oats vs Spread 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
9
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%
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +2112.5%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +290%
Contains more IronIron +497.5%
Contains more CopperCopper +381.5%
Contains more ZincZinc +289.2%
Contains more PhosphorusPhosphorus +786.4%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +18807.7%

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
3
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%
Spread
7
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin B1Vitamin B1 +343.6%
Contains more Vitamin B5Vitamin B5 +213.7%
Contains more FolateFolate +2700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +80%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.134mg
~equal in Vitamin B6 ~0.12mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
2
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
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more ProteinProtein +120.5%
Contains more CarbsCarbs +455%
Contains more FatsFats +151.3%
Contains more WaterWater +633.3%
Contains more OtherOther +61.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
1
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -79.6%
Contains more Mono. FatMonounsaturated fat +248.2%
~equal in Polyunsaturated fat ~2.565g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oats Spread DV% diff.
Manganese 4.916mg 0.026mg 213%
Phosphorus 523mg 59mg 66%
Copper 0.626mg 0.13mg 55%
Vitamin B1 0.763mg 0.172mg 49%
Iron 4.72mg 0.79mg 49%
Vitamin B12 0µg 1.12µg 47%
Sodium 2mg 1013mg 44%
Fiber 10.6g 0.2g 42%
Magnesium 177mg 8mg 40%
Zinc 3.97mg 1.02mg 27%
Saturated fat 1.217g 5.977g 22%
Vitamin B5 1.349mg 0.43mg 18%
Carbs 66.27g 11.94g 18%
Selenium 9.7µg 18%
Protein 16.89g 7.66g 18%
Fats 6.9g 17.34g 16%
Folate 56µg 2µg 14%
Monounsaturated fat 2.178g 7.584g 14%
Cholesterol 0mg 38mg 13%
Vitamin E 1.74mg 12%
Choline 62.3mg 11%
Potassium 429mg 110mg 9%
Calories 389kcal 235kcal 8%
Vitamin B3 0.961mg 1.73mg 5%
Calcium 54mg 12mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin A 0µg 26µg 3%
Vitamin D 0IU 22IU 3%
Vitamin K 1.6µg 1%
Net carbs 55.67g 11.74g N/A
Vitamin B2 0.139mg 0.134mg 0%
Vitamin B6 0.119mg 0.12mg 0%
Polyunsaturated fat 2.535g 2.565g 0%
Tryptophan 0.234mg 0.082mg 0%
Threonine 0.575mg 0.334mg 0%
Isoleucine 0.694mg 0.334mg 0%
Leucine 1.284mg 0.6mg 0%
Lysine 0.701mg 0.663mg 0%
Methionine 0.312mg 0.196mg 0%
Phenylalanine 0.895mg 0.301mg 0%
Valine 0.937mg 0.356mg 0%
Histidine 0.405mg 0.279mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oats Spread
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
30%
Spread
Minerals Daily Need Coverage Score
154%
Oats
33%
Spread

Comparison summary

Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 59)
Which food is cheaper?
Spread
Spread is cheaper (difference - $0.6)
Which food is richer in vitamins?
Spread
Spread is relatively richer in vitamins
Which food is lower in Cholesterol?
Oats
Oats is lower in Cholesterol (difference - 38mg)
Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 1011mg)
Which food is lower in Saturated fat?
Oats
Oats is lower in Saturated fat (difference - 4.76g)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.