Oats vs. Apple
Nutrition comparison of Oats and Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and apple:
- Both oats and apple are high in dietary fiber.
- Apple has 42.4 times less saturated fat than oat.
- Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and apple has 87% less calories than oat - oat has 389 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to apple per calorie. Oats has a macronutrient ratio of 17:67:16 and for apple, 2:96:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Apple | |
|---|---|---|
| Protein | 17% | 2% |
| Carbohydrates | 67% | 96% |
| Fat | 16% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and apple has 79% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both oats and apple are high in dietary fiber. Oat has 342% more dietary fiber than apple - oat has 10.6g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Oat has less sugar than apple - apple has 10.4g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 63 times more protein than apple - oat has 16.9g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Apple has 42.4 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Apple has more Vitamin C than oat - apple has 4.6mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Apple and oats contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Apple and oats contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Apple and oats contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Oats | Apple | |
|---|---|---|
| Thiamin | 0.763 MG | 0.017 MG |
| Riboflavin | 0.139 MG | 0.026 MG |
| Niacin | 0.961 MG | 0.091 MG |
| Pantothenic acid | 1.349 MG | 0.061 MG |
| Vitamin B6 | 0.119 MG | 0.041 MG |
| Folate | 56 UG | 3 UG |
Minerals
calcium
Oat is a great source of calcium and it has 800% more calcium than apple - oat has 54mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Oat is an excellent source of iron and it has 38 times more iron than apple - oat has 4.7mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Oat is an excellent source of potassium and it has 301% more potassium than apple - oat has 429mg of potassium per 100 grams and apple has 107mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than apple per 100 grams.
| Oats | Apple | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.009 G |
| Total | 0.111 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than apple per 100 grams.
| Oats | Apple | |
|---|---|---|
| linoleic acid | 2.424 G | 0.043 G |
| Total | 2.424 G | 0.043 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Oats g
()
|
Daily Values (%) |
Apple g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oats or apple contain more calories in 100 grams?Oat is high in calories and apple has 90% less calories than oat - oat has 389 calories in 100g and apple has 52 calories.
Does oats or apple have more carbohydrates?
By weight, oat is high in carbohydrates and apple has 80% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and apple has 13.8g of carbohydrates.
Does oats or apple contain more iron?
Oat is an abundant source of iron and it has 38 times more iron than apple - oat has 4.7mg of iron in 100 grams and apple has 0.12mg of iron.
Does oats or apple contain more potassium?
Oat is a rich source of potassium and it has 300% more potassium than apple - oat has 429mg of potassium in 100 grams and apple has 107mg of potassium.