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  6. Oats vs. Tomato sauce

Oats vs. Tomato sauce — In-Depth Nutrition Comparison

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A recap on differences between oats and tomato sauce

  • Oats are higher than tomato sauce in manganese, phosphorus, vitamin B1, copper, iron, magnesium, fiber, zinc, vitamin B5, and folate.
  • Oats cover your daily manganese needs 209% more than tomato sauce.
  • Oats contain 32 times more vitamin B1 than tomato sauce. While oats contain 0.763mg of vitamin B1, tomato sauce contains only 0.024mg.
  • The glycemic index of tomato sauce is lower.

Food varieties used in this article are Oats and Tomato sauce, canned, no salt added.

Infographic

Oats vs Tomato sauce 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +1080%
Contains more CalciumCalcium +285.7%
Contains more PotassiumPotassium +44.4%
Contains more IronIron +391.7%
Contains more CopperCopper +444.3%
Contains more ZincZinc +1704.5%
Contains more PhosphorusPhosphorus +1837%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +4250.4%

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
Oats
5
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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin B1Vitamin B1 +3079.2%
Contains more Vitamin B2Vitamin B2 +113.8%
Contains more Vitamin B5Vitamin B5 +336.6%
Contains more Vitamin B6Vitamin B6 +21.4%
Contains more FolateFolate +522.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.991mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oats Tomato sauce DV% diff.
Manganese 4.916mg 0.113mg 209%
Phosphorus 523mg 27mg 71%
Vitamin B1 0.763mg 0.024mg 62%
Copper 0.626mg 0.115mg 57%
Iron 4.72mg 0.96mg 47%
Magnesium 177mg 15mg 39%
Fiber 10.6g 1.5g 36%
Zinc 3.97mg 0.22mg 34%
Protein 16.89g 1.2g 31%
Vitamin B5 1.349mg 0.309mg 21%
Carbs 66.27g 5.31g 20%
Calories 389kcal 24kcal 18%
Polyunsaturated fat 2.535g 0.121g 16%
Folate 56µg 9µg 12%
Vitamin E 1.44mg 10%
Fats 6.9g 0.3g 10%
Vitamin C 0mg 7mg 8%
Vitamin B2 0.139mg 0.065mg 6%
Monounsaturated fat 2.178g 0.044g 5%
Saturated fat 1.217g 0.041g 5%
Calcium 54mg 14mg 4%
Potassium 429mg 297mg 4%
Vitamin K 2.8µg 2%
Choline 9.9mg 2%
Fructose 1.67g 2%
Vitamin B6 0.119mg 0.098mg 2%
Vitamin A 0µg 22µg 2%
Selenium 0.6µg 1%
Net carbs 55.67g 3.81g N/A
Sugar 3.56g N/A
Sodium 2mg 11mg 0%
Vitamin B3 0.961mg 0.991mg 0%
Tryptophan 0.234mg 0.009mg 0%
Threonine 0.575mg 0.037mg 0%
Isoleucine 0.694mg 0.025mg 0%
Leucine 1.284mg 0.034mg 0%
Lysine 0.701mg 0.037mg 0%
Methionine 0.312mg 0.008mg 0%
Phenylalanine 0.895mg 0.036mg 0%
Valine 0.937mg 0.025mg 0%
Histidine 0.405mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +1307.5%
Contains more FatsFats +2200%
Contains more CarbsCarbs +1148%
Contains more WaterWater +1010.5%
Contains more OtherOther +11%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
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% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +4850%
Contains more Poly. FatPolyunsaturated fat +1995%
Contains less Sat. FatSaturated fat -96.6%

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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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.