Almonds vs. Oats — In-Depth Nutrition Comparison

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How are almonds and oats different?

Almonds are higher in vitamin B2, copper, magnesium, calcium, and vitamin B3; however, oats are richer in manganese, vitamin B1, vitamin B5, and iron.
Daily need coverage for manganese for oats is 119% higher.
Almonds contain 8 times more vitamin B2 than oats. While almonds contain 1.138mg of vitamin B2, oats contain only 0.139mg.
Oats have less saturated fat.
Almonds have a lower glycemic index (0) than oats (59).

Nuts, almonds and Oats are the varieties used in this article.

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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.

Almonds

Oats

Contains more MagnesiumMagnesium	+52.5%
Contains more CalciumCalcium	+398.1%
Contains more PotassiumPotassium	+70.9%
Contains more CopperCopper	+64.7%
Contains less SodiumSodium	-50%
Contains more SeleniumSelenium	+∞%

Contains more IronIron	+27.2%
Contains more ZincZinc	+27.2%
Contains more ManganeseManganese	+125.6%

~equal in Phosphorus ~523mg

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.

Almonds

Oats

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+718.7%
Contains more Vitamin B3Vitamin B3	+276.5%
Contains more Vitamin B6Vitamin B6	+15.1%

Contains more Vitamin B1Vitamin B1	+272.2%
Contains more Vitamin B5Vitamin B5	+186.4%
Contains more FolateFolate	+27.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	25.63mg		171%
Manganese	2.179mg	4.916mg	119%
Vitamin B2	1.138mg	0.139mg	77%
Monounsaturated fat	31.551g	2.178g	73%
Fats	49.93g	6.9g	66%
Polyunsaturated fat	12.329g	2.535g	65%
Vitamin B1	0.205mg	0.763mg	47%
Copper	1.031mg	0.626mg	45%
Magnesium	270mg	177mg	22%
Calcium	269mg	54mg	22%
Vitamin B5	0.471mg	1.349mg	18%
Vitamin B3	3.618mg	0.961mg	17%
Carbs	21.55g	66.27g	15%
Iron	3.71mg	4.72mg	13%
Saturated fat	3.802g	1.217g	12%
Calories	579kcal	389kcal	10%
Protein	21.15g	16.89g	9%
Potassium	733mg	429mg	9%
Choline	52.1mg		9%
Fiber	12.5g	10.6g	8%
Zinc	3.12mg	3.97mg	8%
Selenium	4.1µg		7%
Phosphorus	481mg	523mg	6%
Folate	44µg	56µg	3%
Vitamin B6	0.137mg	0.119mg	1%
Protein per 100 calories	3.7g	4.3g	N/A
Calories per 10 g protein	274kcal	230kcal	N/A
Weight per 100 calories	17g	26g	N/A
Unsaturated / Saturated Fat ratio	12	3.9	N/A
Net carbs	9.05g	55.67g	N/A
Sugar	4.35g		N/A
Starch	0.72g		0%
Sodium	1mg	2mg	0%
Trans fat	0.015g		N/A
Tryptophan	0.211mg	0.234mg	0%
Threonine	0.601mg	0.575mg	0%
Isoleucine	0.751mg	0.694mg	0%
Leucine	1.473mg	1.284mg	0%
Lysine	0.568mg	0.701mg	0%
Methionine	0.157mg	0.312mg	0%
Phenylalanine	1.132mg	0.895mg	0%
Valine	0.855mg	0.937mg	0%
Histidine	0.539mg	0.405mg	0%
Fructose	0.11g		0%
Omega-3 - ALA	0.003g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A
Omega-6 - Linoleic acid	12.32g		N/A