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  6. Almonds vs. Oatmeal

Almonds vs. Oatmeal — In-Depth Nutrition Comparison

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The main differences between almonds and oatmeal

  • Almonds have more vitamin E, copper, vitamin B2, manganese, magnesium, phosphorus, fiber, zinc, and potassium; however, oatmeal has more iron.
  • Daily need coverage for vitamin E for almonds is 170% higher.
  • Oatmeal has 16 times less copper than almonds. Almonds have 1.031mg of copper, while oatmeal has 0.066mg.
  • Oatmeal has a higher glycemic index than almonds.

Food types used in this article are Nuts, almonds and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Almonds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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 more MagnesiumMagnesium +938.5%
Contains more CalciumCalcium +236.3%
Contains more PotassiumPotassium +1101.6%
Contains more CopperCopper +1462.1%
Contains more ZincZinc +403.2%
Contains more PhosphorusPhosphorus +524.7%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +290.5%
Contains more IronIron +60.6%
Contains more SeleniumSelenium +22%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Contains more Vitamin EVitamin E +36514.3%
Contains more Vitamin B2Vitamin B2 +429.3%
Contains more Vitamin B3Vitamin B3 +19.6%
Contains more Vitamin B5Vitamin B5 +48.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +26.8%
Contains more Vitamin B6Vitamin B6 +111.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~44µg

All nutrients comparison - raw data values

Nutrient Almonds Oatmeal DV% diff.
Vitamin E 25.63mg 0.07mg 170%
Copper 1.031mg 0.066mg 107%
Polyunsaturated fat 12.329g 0.426g 79%
Monounsaturated fat 31.551g 0.391g 78%
Fats 49.93g 1.36g 75%
Vitamin B2 1.138mg 0.215mg 71%
Manganese 2.179mg 0.558mg 70%
Magnesium 270mg 26mg 58%
Phosphorus 481mg 77mg 58%
Fiber 12.5g 1.7g 43%
Protein 21.15g 2.37g 38%
Iron 3.71mg 5.96mg 28%
Calories 579kcal 68kcal 26%
Zinc 3.12mg 0.62mg 23%
Potassium 733mg 61mg 20%
Calcium 269mg 80mg 19%
Saturated fat 3.802g 0.226g 16%
Vitamin A 0µg 130µg 14%
Vitamin B6 0.137mg 0.29mg 12%
Choline 52.1mg 4.7mg 9%
Vitamin B1 0.205mg 0.26mg 5%
Starch 0.72g 10.37g 4%
Vitamin B3 3.618mg 3.025mg 4%
Carbs 21.55g 11.67g 3%
Vitamin B5 0.471mg 0.317mg 3%
Sodium 1mg 49mg 2%
Selenium 4.1µg 5µg 2%
Protein per 100 calories 3.7g 3.5g N/A
Calories per 10 g protein 274kcal 287kcal N/A
Weight per 100 calories 17g 147g N/A
Unsaturated / Saturated Fat ratio 12 3.6 N/A
Net carbs 9.05g 9.97g N/A
Sugar 4.35g 0.46g N/A
Vitamin K 0µg 0.4µg 0%
Folate 44µg 44µg 0%
Trans fat 0.015g 0.003g N/A
Tryptophan 0.211mg 0.04mg 0%
Threonine 0.601mg 0.083mg 0%
Isoleucine 0.751mg 0.105mg 0%
Leucine 1.473mg 0.2mg 0%
Lysine 0.568mg 0.135mg 0%
Methionine 0.157mg 0.04mg 0%
Phenylalanine 1.132mg 0.13mg 0%
Valine 0.855mg 0.151mg 0%
Histidine 0.539mg 0.057mg 0%
Fructose 0.11g 0g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 ProteinProtein +792.4%
Contains more FatsFats +3571.3%
Contains more CarbsCarbs +84.7%
Contains more OtherOther +419.3%
Contains more WaterWater +1805.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +7969.3%
Contains more Poly. FatPolyunsaturated fat +2794.1%
Contains less Sat. FatSaturated fat -94.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
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 SucroseSucrose +1262.1%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +1340.3%
Contains more GalactoseGalactose +128.6%
~equal in Lactose ~0g

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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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.