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Oats vs. White chocolate — In-Depth Nutrition Comparison

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A recap on differences between oats and white chocolate

  • Oats are higher in manganese, copper, vitamin B1, iron, phosphorus, fiber, magnesium, and zinc, yet white chocolate is higher in vitamin B12.
  • Oats cover your daily manganese needs 213% more than white chocolate.
  • Oats contain 53 times more fiber than white chocolate. While oats contain 10.6g of fiber, white chocolate contains only 0.2g.
  • The amount of saturated fat in oats is lower.
  • The glycemic index of white chocolate is lower.

Food varieties used in this article are Oats and Candies, white chocolate.

Infographic

Oats vs White chocolate 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
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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +1375%
Contains more PotassiumPotassium +50%
Contains more IronIron +1866.7%
Contains more CopperCopper +943.3%
Contains more ZincZinc +436.5%
Contains more PhosphorusPhosphorus +197.2%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +61350%
Contains more CalciumCalcium +268.5%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin B1Vitamin B1 +1111.1%
Contains more Vitamin B3Vitamin B3 +29%
Contains more Vitamin B5Vitamin B5 +121.9%
Contains more Vitamin B6Vitamin B6 +112.5%
Contains more FolateFolate +700%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +102.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Oats White chocolate DV% diff.
Manganese 4.916mg 0.008mg 213%
Saturated fat 1.217g 19.412g 83%
Copper 0.626mg 0.06mg 63%
Vitamin B1 0.763mg 0.063mg 58%
Iron 4.72mg 0.24mg 56%
Phosphorus 523mg 176mg 50%
Fiber 10.6g 0.2g 42%
Fats 6.9g 32.09g 39%
Magnesium 177mg 12mg 39%
Zinc 3.97mg 0.74mg 29%
Vitamin B12 0µg 0.56µg 23%
Protein 16.89g 5.87g 22%
Monounsaturated fat 2.178g 9.097g 17%
Calcium 54mg 199mg 15%
Vitamin B5 1.349mg 0.608mg 15%
Folate 56µg 7µg 12%
Vitamin B2 0.139mg 0.282mg 11%
Polyunsaturated fat 2.535g 1.013g 10%
Vitamin K 9.1µg 8%
Calories 389kcal 539kcal 8%
Selenium 4.5µg 8%
Cholesterol 0mg 21mg 7%
Vitamin E 0.96mg 6%
Vitamin B6 0.119mg 0.056mg 5%
Choline 29.5mg 5%
Sodium 2mg 90mg 4%
Potassium 429mg 286mg 4%
Carbs 66.27g 59.24g 2%
Vitamin A 0µg 9µg 1%
Vitamin B3 0.961mg 0.745mg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 55.67g 59.04g N/A
Sugar 59g N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +187.7%
Contains more CarbsCarbs +11.9%
Contains more WaterWater +532.3%
Contains more OtherOther +14.7%
Contains more FatsFats +365.1%

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -93.7%
Contains more Poly. FatPolyunsaturated fat +150.2%
Contains more Mono. FatMonounsaturated fat +317.7%

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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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.