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Oats vs. Sweet roll — In-Depth Nutrition Comparison

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The main differences between oats and sweet roll

  • Oats are richer than sweet roll in manganese, phosphorus, copper, iron, magnesium, vitamin B1, fiber, zinc, and vitamin B5.
  • Daily need coverage for manganese for oats is 201% higher.
  • Oats contain 10 times more magnesium than sweet roll. Oats contain 177mg of magnesium, while sweet roll contains 17mg.
  • Sweet roll has a lower glycemic index than oats.

Food types used in this article are Oats and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Oats vs Sweet roll 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.
Oats
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +941.2%
Contains more PotassiumPotassium +286.5%
Contains more IronIron +195%
Contains more CopperCopper +611.4%
Contains more ZincZinc +572.9%
Contains more PhosphorusPhosphorus +588.2%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +1538.7%
Contains more CalciumCalcium +33.3%

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.
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%
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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin B1Vitamin B1 +135.5%
Contains more Vitamin B5Vitamin B5 +232.3%
Contains more Vitamin B6Vitamin B6 +11.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +90.6%
Contains more Vitamin B3Vitamin B3 +148.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +28.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Oats Sweet roll DV% diff.
Manganese 4.916mg 0.3mg 201%
Phosphorus 523mg 76mg 64%
Copper 0.626mg 0.088mg 60%
Iron 4.72mg 1.6mg 39%
Magnesium 177mg 17mg 38%
Vitamin B1 0.763mg 0.324mg 37%
Polyunsaturated fat 2.535g 7.473g 33%
Fiber 10.6g 2.4g 33%
Selenium 17µg 31%
Zinc 3.97mg 0.59mg 31%
Cholesterol 0mg 66mg 22%
Protein 16.89g 6.2g 21%
Vitamin B5 1.349mg 0.406mg 19%
Fats 6.9g 16.4g 15%
Sodium 2mg 304mg 13%
Vitamin E 1.99mg 13%
Vitamin B2 0.139mg 0.265mg 10%
Potassium 429mg 111mg 9%
Vitamin B3 0.961mg 2.384mg 9%
Choline 41.3mg 8%
Saturated fat 1.217g 3.079g 8%
Vitamin A 0µg 62µg 7%
Monounsaturated fat 2.178g 4.797g 7%
Vitamin B12 0µg 0.14µg 6%
Carbs 66.27g 50.9g 5%
Vitamin K 4.4µg 4%
Folate 56µg 72µg 4%
Calcium 54mg 72mg 2%
Vitamin C 0mg 2mg 2%
Calories 389kcal 372kcal 1%
Vitamin B6 0.119mg 0.107mg 1%
Net carbs 55.67g 48.5g N/A
Sugar 31.73g N/A
Tryptophan 0.234mg 0.074mg 0%
Threonine 0.575mg 0.211mg 0%
Isoleucine 0.694mg 0.259mg 0%
Leucine 1.284mg 0.458mg 0%
Lysine 0.701mg 0.243mg 0%
Methionine 0.312mg 0.117mg 0%
Phenylalanine 0.895mg 0.3mg 0%
Valine 0.937mg 0.291mg 0%
Histidine 0.405mg 0.145mg 0%
Omega-3 - DHA 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
3
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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more ProteinProtein +172.4%
Contains more CarbsCarbs +30.2%
Contains more FatsFats +137.7%
Contains more WaterWater +201.7%
~equal in Other ~1.7g

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -60.5%
Contains more Mono. FatMonounsaturated fat +120.2%
Contains more Poly. FatPolyunsaturated fat +194.8%

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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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.