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Oat vs. Sugar — In-Depth Nutrition Comparison

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Summary of differences between Oat and Sugar

  • Sugar has less Manganese, Phosphorus, Copper, Vitamin B1, Iron, Fiber, Magnesium, Zinc, Vitamin B5, and Folate than Oat.
  • Oat covers your daily need of Manganese 214% more than Sugar.

These are the specific foods used in this comparison Oats and Sugars, granulated.

Infographic

Oat vs Sugar 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.
Oat
Oat
8
:
2
Sugar
Sugar
Contains more Calcium +5300%
Contains more Iron +9340%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +21350%
Contains more Zinc +39600%
Contains more Copper +8842.9%
Contains more Manganese +122800%
Contains less Sodium -50%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 1% 1% 1% 3% 1% 4%
Contains more Calcium +5300%
Contains more Iron +9340%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +21350%
Contains more Zinc +39600%
Contains more Copper +8842.9%
Contains more Manganese +122800%
Contains less Sodium -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.
Oat
Oat
6
:
2
Sugar
Sugar
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +631.6%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Oat
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%
Sugar
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% 0% 5% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +631.6%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Sugar
Sugar
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +41000%
Contains more Other +∞%
Contains more Carbs +50.9%
Oat
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
Sugar
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +41000%
Contains more Other +∞%
Contains more Carbs +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.
Oat Sugar
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oat Sugar Opinion
Net carbs 55.67g 99.98g Sugar
Protein 16.89g 0g Oat
Fats 6.9g 0g Oat
Carbs 66.27g 99.98g Sugar
Calories 389kcal 387kcal Oat
Sugar 99.8g Oat
Fiber 10.6g 0g Oat
Calcium 54mg 1mg Oat
Iron 4.72mg 0.05mg Oat
Magnesium 177mg 0mg Oat
Phosphorus 523mg 0mg Oat
Potassium 429mg 2mg Oat
Sodium 2mg 1mg Sugar
Zinc 3.97mg 0.01mg Oat
Copper 0.626mg 0.007mg Oat
Manganese 4.916mg 0.004mg Oat
Selenium 0.6µg Sugar
Vitamin B1 0.763mg 0mg Oat
Vitamin B2 0.139mg 0.019mg Oat
Vitamin B3 0.961mg 0mg Oat
Vitamin B5 1.349mg 0mg Oat
Vitamin B6 0.119mg 0mg Oat
Folate 56µg 0µg 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 0g Sugar
Monounsaturated Fat 2.178g 0g Oat
Polyunsaturated fat 2.535g 0g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Sugar
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
0%
Sugar
Minerals Daily Need Coverage Score
154%
Oat
1%
Sugar

Comparison summary

Which food contains less Sodium?
Sugar
Sugar contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Sugar
Sugar is lower in Saturated Fat (difference - 1.217g)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $0.5)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 99.8g)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 6)
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 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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.