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Sorghum grain vs. Oats — In-Depth Nutrition Comparison

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A recap on the differences between sorghum grain and oats

  • Sorghum grain is higher in vitamin B6 and vitamin B3, yet oats are higher in manganese, copper, vitamin B1, phosphorus, zinc, vitamin B5, iron, and fiber.
  • Oats cover your daily manganese needs 144% more than sorghum grain.
  • Sorghum grain contains 4 times more vitamin B3 than oats. While sorghum grain contains 3.688mg of vitamin B3, oats contain only 0.961mg.

Food varieties used in this article are Sorghum grain and Oats.

Infographic

Sorghum grain vs Oats 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 118% 3.9% 32% 126% 95% 46% 124% 0.26% 209% 67%
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%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +315.4%
Contains more PotassiumPotassium +18.2%
Contains more IronIron +40.5%
Contains more CopperCopper +120.4%
Contains more ZincZinc +137.7%
Contains more PhosphorusPhosphorus +81%
Contains more ManganeseManganese +206.3%
~equal in Magnesium ~177mg
~equal in Sodium ~2mg

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% 10% 83% 22% 69% 22% 102% 0% 0% 15%
Oats
Oats
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% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +283.8%
Contains more Vitamin B6Vitamin B6 +272.3%
Contains more Vitamin B1Vitamin B1 +129.8%
Contains more Vitamin B2Vitamin B2 +44.8%
Contains more Vitamin B5Vitamin B5 +267.6%
Contains more FolateFolate +180%
~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 Sorghum grain Oats DV% diff.
Manganese 1.605mg 4.916mg 144%
Copper 0.284mg 0.626mg 38%
Vitamin B1 0.332mg 0.763mg 36%
Phosphorus 289mg 523mg 33%
Vitamin B6 0.443mg 0.119mg 25%
Selenium 12.2µg 22%
Zinc 1.67mg 3.97mg 21%
Vitamin B5 0.367mg 1.349mg 20%
Iron 3.36mg 4.72mg 17%
Vitamin B3 3.688mg 0.961mg 17%
Fiber 6.7g 10.6g 16%
Protein 10.62g 16.89g 13%
Folate 20µg 56µg 9%
Polyunsaturated fat 1.558g 2.535g 7%
Fats 3.46g 6.9g 5%
Calcium 13mg 54mg 4%
Calories 329kcal 389kcal 3%
Magnesium 165mg 177mg 3%
Vitamin E 0.5mg 3%
Vitamin B2 0.096mg 0.139mg 3%
Saturated fat 0.61g 1.217g 3%
Monounsaturated fat 1.131g 2.178g 3%
Carbs 72.09g 66.27g 2%
Potassium 363mg 429mg 2%
Protein per 100 calories 3.2g 4.3g N/A
Calories per 10 g protein 310kcal 230kcal N/A
Weight per 100 calories 30g 26g N/A
Unsaturated / Saturated Fat ratio 4.4 3.9 N/A
Net carbs 65.39g 55.67g N/A
Sugar 2.53g N/A
Sodium 2mg 2mg 0%
Trans fat 0.005g N/A
Tryptophan 0.124mg 0.234mg 0%
Threonine 0.346mg 0.575mg 0%
Isoleucine 0.433mg 0.694mg 0%
Leucine 1.491mg 1.284mg 0%
Lysine 0.229mg 0.701mg 0%
Methionine 0.169mg 0.312mg 0%
Phenylalanine 0.546mg 0.895mg 0%
Valine 0.561mg 0.937mg 0%
Histidine 0.246mg 0.405mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 3% 72% 12%
Protein: 10.62 g
Fats: 3.46 g
Carbs: 72.09 g
Water: 12.4 g
Other: 1.43 g
Oats
Oats
3
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
Contains more WaterWater +50.9%
Contains more ProteinProtein +59%
Contains more FatsFats +99.4%
Contains more OtherOther +20.3%
~equal in Carbs ~66.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 34% 47%
Saturated fat: Sat. Fat 0.61 g
Monounsaturated fat: Mono. Fat 1.131 g
Polyunsaturated fat: Poly. Fat 1.558 g
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
Contains less Sat. FatSaturated fat -49.9%
Contains more Mono. FatMonounsaturated fat +92.6%
Contains more Poly. FatPolyunsaturated fat +62.7%

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. Sorghum grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169716/nutrients
  2. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.