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  6. Water vs. Oatmeal

Water vs. Oatmeal — In-Depth Nutrition Comparison

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A recap on differences between water and oatmeal

  • Water has less iron, manganese, phosphorus, calcium, fiber, magnesium, copper, and zinc.
  • Oatmeal covers your daily iron needs 75% more than water.
  • The glycemic index of oatmeal is higher.

Food varieties used in this article are Beverages, water, tap, well and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Water 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.
Water
Water
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 0.9% 0% 0% 5.3% 0.27% 0% 0.65% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains less SodiumSodium -89.8%
Contains more MagnesiumMagnesium +2500%
Contains more CalciumCalcium +2566.7%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +312.5%
Contains more ZincZinc +6100%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%

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.
Water
Water
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Oatmeal
Oatmeal
10
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% 26% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water
Water
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 99.9 g
Other: 0.1 g
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 WaterWater +18.9%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more OtherOther +470%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Water Oatmeal Opinion
Calories 0kcal 68kcal Oatmeal
Protein 0g 2.37g Oatmeal
Fats 0g 1.36g Oatmeal
Net carbs 0g 9.97g Oatmeal
Carbs 0g 11.67g Oatmeal
Magnesium 1mg 26mg Oatmeal
Calcium 3mg 80mg Oatmeal
Potassium 0mg 61mg Oatmeal
Iron 0mg 5.96mg Oatmeal
Sugar 0.46g Water
Fiber 0g 1.7g Oatmeal
Copper 0.016mg 0.066mg Oatmeal
Zinc 0.01mg 0.62mg Oatmeal
Starch 10.37g Oatmeal
Phosphorus 0mg 77mg Oatmeal
Sodium 5mg 49mg Water
Vitamin A 433IU Oatmeal
Vitamin A 130µg Oatmeal
Vitamin E 0.07mg Oatmeal
Manganese 0mg 0.558mg Oatmeal
Selenium 5µg Oatmeal
Vitamin B1 0.26mg Oatmeal
Vitamin B2 0.215mg Oatmeal
Vitamin B3 3.025mg Oatmeal
Vitamin B5 0.317mg Oatmeal
Vitamin B6 0.29mg Oatmeal
Vitamin K 0.4µg Oatmeal
Folate 44µg Oatmeal
Trans Fat 0g 0.003g Water
Choline 4.7mg Oatmeal
Saturated Fat 0.226g Water
Monounsaturated fat 0.391g Oatmeal
Polyunsaturated fat 0.426g Oatmeal
Tryptophan 0.04mg Oatmeal
Threonine 0.083mg Oatmeal
Isoleucine 0.105mg Oatmeal
Leucine 0.2mg Oatmeal
Lysine 0.135mg Oatmeal
Methionine 0.04mg Oatmeal
Phenylalanine 0.13mg Oatmeal
Valine 0.151mg Oatmeal
Histidine 0.057mg Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water Oatmeal
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
0%
Water
25%
Oatmeal
Minerals Daily Need Coverage Score
1%
Water
45%
Oatmeal

Comparison summary

Which food is lower in Cholesterol?
Water
Water is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Water
Water is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Water
Water contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Water
Water is lower in Saturated Fat (difference - 0.226g)
Which food is lower in glycemic index?
Water
Water is lower in glycemic index (difference - 79)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Water - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175096/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.