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Oats vs. Vegetable oil — In-Depth Nutrition Comparison

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Summary of differences between oats and vegetable oil

  • Vegetable oil has less manganese, phosphorus, copper, vitamin B1, iron, fiber, magnesium, zinc, and vitamin B5 than oats.
  • Oats cover your daily need for manganese, 214% more than vegetable oil.
  • Oats have less saturated fat.
  • The glycemic index of oats is higher.

These are the specific foods used in this comparison Oats and Oil, corn, peanut, and olive.

Infographic

Oats vs Vegetable oil 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
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 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3530.8%
Contains more CopperCopper +∞%
Contains more ZincZinc +19750%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -100%
~equal in Selenium ~0µg

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
6
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 0% 0% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
4
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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +1349.3%

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
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Contains less Sat. FatSaturated fat -91.5%
Contains more Mono. FatMonounsaturated fat +2105.4%
Contains more Poly. FatPolyunsaturated fat +1203.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oats Vegetable oil DV% diff.
Manganese 4.916mg 0mg 214%
Polyunsaturated fat 2.535g 33.033g 203%
Fats 6.9g 100g 143%
Monounsaturated fat 2.178g 48.033g 115%
Vitamin E 14.78mg 99%
Phosphorus 523mg 0mg 75%
Copper 0.626mg 0mg 70%
Vitamin B1 0.763mg 0mg 64%
Saturated fat 1.217g 14.367g 60%
Iron 4.72mg 0.13mg 57%
Magnesium 177mg 0mg 42%
Fiber 10.6g 0g 42%
Zinc 3.97mg 0.02mg 36%
Protein 16.89g 0g 34%
Vitamin B5 1.349mg 0mg 27%
Calories 389kcal 884kcal 25%
Carbs 66.27g 0g 22%
Vitamin K 21µg 18%
Folate 56µg 0µg 14%
Potassium 429mg 0mg 13%
Vitamin B2 0.139mg 0mg 11%
Vitamin B6 0.119mg 0mg 9%
Vitamin B3 0.961mg 0mg 6%
Calcium 54mg 0mg 5%
Net carbs 55.67g 0g N/A
Sodium 2mg 0mg 0%
Choline 0.2mg 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?

ok
ok
is better in case of low diet
Oats Vegetable oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
30%
Oats
27%
Vegetable oil
Minerals Daily Need Coverage Score
154%
Oats
1%
Vegetable oil

Comparison summary

Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Vegetable oil
Vegetable oil is lower in glycemic index (difference - 59)
Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Oats
Oats is lower in Saturated fat (difference - 13.15g)
Which food is cheaper?
Oats
Oats is cheaper (difference - $0.7)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.