Potato vs. Oatmeal — In-Depth Nutrition Comparison
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A recap on differences between potatoes and oatmeal
- Potatoes have more vitamin C and potassium; however, oatmeal is higher in iron, manganese, vitamin B1, vitamin A, vitamin B2, vitamin B3, selenium, and folate.
- Oatmeal covers your daily iron needs 64% more than potatoes.
Food varieties used in this article are Potatoes, flesh and skin, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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.
| Contains more PotassiumPotassium | +596.7% |
| Contains more CopperCopper | +66.7% |
| Contains less SodiumSodium | -87.8% |
| Contains more MagnesiumMagnesium | +13% |
| Contains more CalciumCalcium | +566.7% |
| Contains more IronIron | +635.8% |
| Contains more ZincZinc | +106.7% |
| Contains more PhosphorusPhosphorus | +35.1% |
| Contains more ManganeseManganese | +179% |
| Contains more SeleniumSelenium | +1150% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +400% |
| Contains more CholineCholine | +157.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +600% |
| Contains more Vitamin B1Vitamin B1 | +221% |
| Contains more Vitamin B2Vitamin B2 | +571.9% |
| Contains more Vitamin B3Vitamin B3 | +185.1% |
| Contains more FolateFolate | +193.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +49.9% |
| Contains more OtherOther | +96.5% |
| Contains more ProteinProtein | +15.6% |
| Contains more FatsFats | +1411.1% |
~equal in
Water
~84.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -88.9% |
| Contains more Mono. FatMonounsaturated fat | +19450% |
| Contains more Poly. FatPolyunsaturated fat | +914.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +47.4% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more SucroseSucrose | +70.6% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 0.81mg | 5.96mg | 64% |
| Vitamin C | 19.7mg | 0mg | 22% |
| Manganese | 0.2mg | 0.558mg | 16% |
| Vitamin B1 | 0.081mg | 0.26mg | 15% |
| Vitamin B2 | 0.032mg | 0.215mg | 14% |
| Vitamin A | 0µg | 130µg | 14% |
| Vitamin B3 | 1.061mg | 3.025mg | 12% |
| Potassium | 425mg | 61mg | 11% |
| Selenium | 0.4µg | 5µg | 8% |
| Folate | 15µg | 44µg | 7% |
| Calcium | 12mg | 80mg | 7% |
| Copper | 0.11mg | 0.066mg | 5% |
| Phosphorus | 57mg | 77mg | 3% |
| Zinc | 0.3mg | 0.62mg | 3% |
| Polyunsaturated fat | 0.042g | 0.426g | 3% |
| Starch | 15.29g | 10.37g | 2% |
| Fiber | 2.1g | 1.7g | 2% |
| Sodium | 6mg | 49mg | 2% |
| Carbs | 17.49g | 11.67g | 2% |
| Fats | 0.09g | 1.36g | 2% |
| Monounsaturated fat | 0.002g | 0.391g | 1% |
| Saturated fat | 0.025g | 0.226g | 1% |
| Magnesium | 23mg | 26mg | 1% |
| Protein | 2.05g | 2.37g | 1% |
| Choline | 12.1mg | 4.7mg | 1% |
| Vitamin B6 | 0.298mg | 0.29mg | 1% |
| Vitamin K | 2µg | 0.4µg | 1% |
| Calories | 77kcal | 68kcal | 0% |
| Net carbs | 15.39g | 9.97g | N/A |
| Sugar | 0.82g | 0.46g | N/A |
| Vitamin E | 0.01mg | 0.07mg | 0% |
| Vitamin B5 | 0.295mg | 0.317mg | 0% |
| Trans fat | 0g | 0.003g | N/A |
| Tryptophan | 0.021mg | 0.04mg | 0% |
| Threonine | 0.067mg | 0.083mg | 0% |
| Isoleucine | 0.066mg | 0.105mg | 0% |
| Leucine | 0.098mg | 0.2mg | 0% |
| Lysine | 0.107mg | 0.135mg | 0% |
| Methionine | 0.032mg | 0.04mg | 0% |
| Phenylalanine | 0.081mg | 0.13mg | 0% |
| Valine | 0.103mg | 0.151mg | 0% |
| Histidine | 0.035mg | 0.057mg | 0% |
| Fructose | 0.26g | 0g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
26%
Minerals Daily Need Coverage Score
19%
45%
Comparison summary
Which food contains less Sodium?
Potato contains less Sodium (difference - 43mg)
Which food is lower in Saturated fat?
Potato is lower in Saturated fat (difference - 0.201g)
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 0.36g)
Which food is lower in glycemic index?
Oatmeal is lower in glycemic index (difference - 7)
Which food is cheaper?
Oatmeal is cheaper (difference - $0.2)
Which food is richer in minerals?
Oatmeal is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.