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  6. Oats vs. Whey

Oats vs. Whey — In-Depth Nutrition Comparison

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Important differences between oats and whey

  • Whey has less manganese, copper, phosphorus, vitamin B1, iron, fiber, magnesium, zinc, vitamin B5, and folate.
  • Oats' daily need coverage for manganese is 214% more.
  • Oats have a higher glycemic index than whey.

The food varieties used in the comparison are Oats and Whey, sweet, fluid.

Infographic

Oats vs Whey 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
9
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%
Whey
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +2112.5%
Contains more CalciumCalcium +14.9%
Contains more PotassiumPotassium +166.5%
Contains more IronIron +7766.7%
Contains more CopperCopper +15550%
Contains more ZincZinc +2953.8%
Contains more PhosphorusPhosphorus +1037%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +491500%

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
5
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%
Whey
Whey
4
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 0.33% 0% 1% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75%
Contains more Vitamin B1Vitamin B1 +2019.4%
Contains more Vitamin B3Vitamin B3 +1198.6%
Contains more Vitamin B5Vitamin B5 +252.2%
Contains more Vitamin B6Vitamin B6 +283.9%
Contains more FolateFolate +5500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +13.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin E ~0mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Oats Whey DV% diff.
Manganese 4.916mg 0.001mg 214%
Copper 0.626mg 0.004mg 69%
Phosphorus 523mg 46mg 68%
Vitamin B1 0.763mg 0.036mg 61%
Iron 4.72mg 0.06mg 58%
Fiber 10.6g 0g 42%
Magnesium 177mg 8mg 40%
Zinc 3.97mg 0.13mg 35%
Protein 16.89g 0.85g 32%
Carbs 66.27g 5.14g 20%
Vitamin B5 1.349mg 0.383mg 19%
Calories 389kcal 27kcal 18%
Polyunsaturated fat 2.535g 0.011g 17%
Folate 56µg 1µg 14%
Vitamin B12 0µg 0.28µg 12%
Fats 6.9g 0.36g 10%
Potassium 429mg 161mg 8%
Vitamin B6 0.119mg 0.031mg 7%
Vitamin B3 0.961mg 0.074mg 6%
Monounsaturated fat 2.178g 0.1g 5%
Saturated fat 1.217g 0.23g 4%
Selenium 1.9µg 3%
Choline 16mg 3%
Sodium 2mg 54mg 2%
Cholesterol 0mg 2mg 1%
Calcium 54mg 47mg 1%
Vitamin B2 0.139mg 0.158mg 1%
Protein per 100 calories 4.3g 3.1g N/A
Calories per 10 g protein 230kcal 318kcal N/A
Weight per 100 calories 26g 370g N/A
Unsaturated / Saturated Fat ratio 3.9 0.48 N/A
Vitamin C 0mg 0.1mg 0%
Net carbs 55.67g 5.14g N/A
Sugar 5.14g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.234mg 0.013mg 0%
Threonine 0.575mg 0.054mg 0%
Isoleucine 0.694mg 0.047mg 0%
Leucine 1.284mg 0.078mg 0%
Lysine 0.701mg 0.068mg 0%
Methionine 0.312mg 0.016mg 0%
Phenylalanine 0.895mg 0.027mg 0%
Valine 0.937mg 0.046mg 0%
Histidine 0.405mg 0.016mg 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
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +1887.1%
Contains more FatsFats +1816.7%
Contains more CarbsCarbs +1189.3%
Contains more OtherOther +224.5%
Contains more WaterWater +1032.8%

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +2078%
Contains more Poly. FatPolyunsaturated fat +22945.5%
Contains less Sat. FatSaturated fat -81.1%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.