Oats vs. Sugar — In-Depth Nutrition Comparison
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Summary of differences between oats and sugar
- Sugar has less manganese, phosphorus, copper, vitamin B1, iron, fiber, magnesium, zinc, vitamin B5, and folate than oats.
- Oats cover your daily need for manganese, 214% more than sugar.
These are the specific foods used in this comparison Oats and Sugars, granulated.
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 MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +5300% |
| Contains more PotassiumPotassium | +21350% |
| Contains more IronIron | +9340% |
| Contains more CopperCopper | +8842.9% |
| Contains more ZincZinc | +39600% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +122800% |
| Contains less SodiumSodium | -50% |
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 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +631.6% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more WaterWater | +41000% |
| Contains more OtherOther | +∞% |
| Contains more CarbsCarbs | +50.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 4.916mg | 0.004mg | 214% |
| Phosphorus | 523mg | 0mg | 75% |
| Copper | 0.626mg | 0.007mg | 69% |
| Vitamin B1 | 0.763mg | 0mg | 64% |
| Iron | 4.72mg | 0.05mg | 58% |
| Fiber | 10.6g | 0g | 42% |
| Magnesium | 177mg | 0mg | 42% |
| Zinc | 3.97mg | 0.01mg | 36% |
| Protein | 16.89g | 0g | 34% |
| Vitamin B5 | 1.349mg | 0mg | 27% |
| Polyunsaturated fat | 2.535g | 0g | 17% |
| Folate | 56µg | 0µg | 14% |
| Potassium | 429mg | 2mg | 13% |
| Fats | 6.9g | 0g | 11% |
| Carbs | 66.27g | 99.98g | 11% |
| Vitamin B6 | 0.119mg | 0mg | 9% |
| Vitamin B2 | 0.139mg | 0.019mg | 9% |
| Saturated fat | 1.217g | 0g | 6% |
| Vitamin B3 | 0.961mg | 0mg | 6% |
| Monounsaturated fat | 2.178g | 0g | 5% |
| Calcium | 54mg | 1mg | 5% |
| Selenium | 0.6µg | 1% | |
| Calories | 389kcal | 387kcal | 0% |
| Net carbs | 55.67g | 99.98g | N/A |
| Sugar | 99.8g | N/A | |
| Sodium | 2mg | 1mg | 0% |
| Tryptophan | 0.234mg | 0% | |
| Threonine | 0.575mg | 0% | |
| Isoleucine | 0.694mg | 0% | |
| Leucine | 1.284mg | 0% | |
| Lysine | 0.701mg | 0% | |
| Methionine | 0.312mg | 0% | |
| Phenylalanine | 0.895mg | 0% | |
| Valine | 0.937mg | 0% | |
| Histidine | 0.405mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
30%
0%
Minerals Daily Need Coverage Score
154%
1%
Comparison summary
Which food contains less Sodium?
Sugar contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Sugar is lower in Saturated fat (difference - 1.217g)
Which food is cheaper?
Sugar is cheaper (difference - $0.5)
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 99.8g)
Which food is lower in glycemic index?
Oats is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Oats is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.