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  6. Potato vs. Oatmeal

Potato vs. Oatmeal — In-Depth Nutrition Comparison

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What are the differences between Potato and Oatmeal?

  • Potato is higher in Potassium, and Vitamin C, yet Oatmeal is higher in Iron, Vitamin B1, Manganese, Vitamin A RAE, Vitamin B2, Vitamin B3, Selenium, and Calcium.
  • Oatmeal's daily need coverage for Iron is 61% more.

We used Potatoes, baked, flesh and skin, without salt and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this article.

Infographic

Potato vs Oatmeal 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.
Potato
Potato
4
:
6
Oatmeal
Oatmeal
Contains more Potassium +777%
Contains less Sodium -79.6%
Contains more Copper +78.8%
Contains more Calcium +433.3%
Contains more Iron +451.9%
Contains more Zinc +72.2%
Contains more Manganese +154.8%
Contains more Selenium +1150%
Equal in Magnesium - 26
Equal in Phosphorus - 77
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Potassium +777%
Contains less Sodium -79.6%
Contains more Copper +78.8%
Contains more Calcium +433.3%
Contains more Iron +451.9%
Contains more Zinc +72.2%
Contains more Manganese +154.8%
Contains more Selenium +1150%
Equal in Magnesium - 26
Equal in Phosphorus - 77

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.
Potato
Potato
4
:
6
Oatmeal
Oatmeal
Contains more Vitamin C +∞%
Contains more Vitamin B5 +18.6%
Contains more Vitamin K +400%
Contains more Vitamin A +4230%
Contains more Vitamin E +75%
Contains more Vitamin B1 +306.3%
Contains more Vitamin B2 +347.9%
Contains more Vitamin B3 +114.5%
Contains more Folate +57.1%
Equal in Vitamin B6 - 0.29
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +18.6%
Contains more Vitamin K +400%
Contains more Vitamin A +4230%
Contains more Vitamin E +75%
Contains more Vitamin B1 +306.3%
Contains more Vitamin B2 +347.9%
Contains more Vitamin B3 +114.5%
Contains more Folate +57.1%
Equal in Vitamin B6 - 0.29

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
:
2
Oatmeal
Oatmeal
Contains more Carbs +81.2%
Contains more Other +133.3%
Contains more Fats +946.2%
Contains more Water +12.2%
Equal in Protein - 2.37
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Carbs +81.2%
Contains more Other +133.3%
Contains more Fats +946.2%
Contains more Water +12.2%
Equal in Protein - 2.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
:
2
Oatmeal
Oatmeal
Contains less Saturated Fat -85%
Contains more Monounsaturated Fat +12933.3%
Contains more Polyunsaturated fat +647.4%
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains less Saturated Fat -85%
Contains more Monounsaturated Fat +12933.3%
Contains more Polyunsaturated fat +647.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
Potato
4
:
1
Oatmeal
Oatmeal
Contains more Starch +66.5%
Contains more Sucrose +37.9%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%
Potato
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Oatmeal
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more Starch +66.5%
Contains more Sucrose +37.9%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Oatmeal Opinion
Net carbs 18.95g 9.97g Potato
Protein 2.5g 2.37g Potato
Fats 0.13g 1.36g Oatmeal
Carbs 21.15g 11.67g Potato
Calories 93kcal 68kcal Potato
Starch 17.27g 10.37g Potato
Fructose 0.34g 0g Potato
Sugar 1.18g 0.46g Oatmeal
Fiber 2.2g 1.7g Potato
Calcium 15mg 80mg Oatmeal
Iron 1.08mg 5.96mg Oatmeal
Magnesium 28mg 26mg Potato
Phosphorus 70mg 77mg Oatmeal
Potassium 535mg 61mg Potato
Sodium 10mg 49mg Potato
Zinc 0.36mg 0.62mg Oatmeal
Copper 0.118mg 0.066mg Potato
Manganese 0.219mg 0.558mg Oatmeal
Selenium 0.4µg 5µg Oatmeal
Vitamin A 10IU 433IU Oatmeal
Vitamin A RAE 1µg 130µg Oatmeal
Vitamin E 0.04mg 0.07mg Oatmeal
Vitamin C 9.6mg 0mg Potato
Vitamin B1 0.064mg 0.26mg Oatmeal
Vitamin B2 0.048mg 0.215mg Oatmeal
Vitamin B3 1.41mg 3.025mg Oatmeal
Vitamin B5 0.376mg 0.317mg Potato
Vitamin B6 0.311mg 0.29mg Potato
Folate 28µg 44µg Oatmeal
Vitamin K 2µg 0.4µg Potato
Tryptophan 0.025mg 0.04mg Oatmeal
Threonine 0.081mg 0.083mg Oatmeal
Isoleucine 0.08mg 0.105mg Oatmeal
Leucine 0.119mg 0.2mg Oatmeal
Lysine 0.13mg 0.135mg Oatmeal
Methionine 0.038mg 0.04mg Oatmeal
Phenylalanine 0.099mg 0.13mg Oatmeal
Valine 0.125mg 0.151mg Oatmeal
Histidine 0.042mg 0.057mg Oatmeal
Trans Fat 0g 0.003g Potato
Saturated Fat 0.034g 0.226g Potato
Monounsaturated Fat 0.003g 0.391g Oatmeal
Polyunsaturated fat 0.057g 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Potato
27%
Oatmeal
Minerals Daily Need Coverage Score
22%
Potato
45%
Oatmeal

Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 39mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.192g)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 0.72g)
Which food is lower in glycemic index?
Oatmeal
Oatmeal is lower in glycemic index (difference - 7)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.2)
Which food is richer in minerals?
Oatmeal
Oatmeal 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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.