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  6. Oats vs. Oatmeal

Oats vs. Oatmeal — In-Depth Nutrition Comparison

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Differences between oats and oatmeal

  • Oats have more manganese, phosphorus, copper, vitamin B1, magnesium, fiber, zinc, and vitamin B5, while oatmeal has more iron and vitamin B6.
  • Oats' daily need coverage for manganese is 189% higher.
  • Oatmeal contains 9 times less copper than oats. Oats contain 0.626mg of copper, while oatmeal contains 0.066mg.
  • Oats have a lower glycemic index. The glycemic index of oats is 59, while the glycemic index of oatmeal is 79.

The food types used in this comparison are Oats and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Oats 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.
Oats
Oats
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 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 more MagnesiumMagnesium +580.8%
Contains more PotassiumPotassium +603.3%
Contains more CopperCopper +848.5%
Contains more ZincZinc +540.3%
Contains more PhosphorusPhosphorus +579.2%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +781%
Contains more CalciumCalcium +48.1%
Contains more IronIron +26.3%

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.
Oats
Oats
3
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% 0% 191% 32% 18% 81% 27% 0% 0% 42%
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 B1Vitamin B1 +193.5%
Contains more Vitamin B5Vitamin B5 +325.6%
Contains more FolateFolate +27.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +54.7%
Contains more Vitamin B3Vitamin B3 +214.8%
Contains more Vitamin B6Vitamin B6 +143.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oats Oatmeal DV% diff.
Manganese 4.916mg 0.558mg 189%
Phosphorus 523mg 77mg 64%
Copper 0.626mg 0.066mg 62%
Vitamin B1 0.763mg 0.26mg 42%
Magnesium 177mg 26mg 36%
Fiber 10.6g 1.7g 36%
Zinc 3.97mg 0.62mg 30%
Protein 16.89g 2.37g 29%
Vitamin B5 1.349mg 0.317mg 21%
Carbs 66.27g 11.67g 18%
Calories 389kcal 68kcal 16%
Iron 4.72mg 5.96mg 16%
Vitamin A 0µg 130µg 14%
Polyunsaturated fat 2.535g 0.426g 14%
Vitamin B3 0.961mg 3.025mg 13%
Vitamin B6 0.119mg 0.29mg 13%
Potassium 429mg 61mg 11%
Fats 6.9g 1.36g 9%
Selenium 5µg 9%
Vitamin B2 0.139mg 0.215mg 6%
Saturated fat 1.217g 0.226g 5%
Starch 10.37g 4%
Monounsaturated fat 2.178g 0.391g 4%
Calcium 54mg 80mg 3%
Folate 56µg 44µg 3%
Sodium 2mg 49mg 2%
Choline 4.7mg 1%
Protein per 100 calories 4.3g 3.5g N/A
Calories per 10 g protein 230kcal 287kcal N/A
Weight per 100 calories 26g 147g N/A
Unsaturated / Saturated Fat ratio 3.9 3.6 N/A
Net carbs 55.67g 9.97g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Trans fat 0.003g N/A
Tryptophan 0.234mg 0.04mg 0%
Threonine 0.575mg 0.083mg 0%
Isoleucine 0.694mg 0.105mg 0%
Leucine 1.284mg 0.2mg 0%
Lysine 0.701mg 0.135mg 0%
Methionine 0.312mg 0.04mg 0%
Phenylalanine 0.895mg 0.13mg 0%
Valine 0.937mg 0.151mg 0%
Histidine 0.405mg 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +612.7%
Contains more FatsFats +407.4%
Contains more CarbsCarbs +467.9%
Contains more OtherOther +201.8%
Contains more WaterWater +922.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 +457%
Contains more Poly. FatPolyunsaturated fat +495.1%
Contains less Sat. FatSaturated fat -81.4%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.