Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black coffee
versus
oatmeal
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black coffee and oatmeal:
Oatmeal is high in calories and black coffee has 99% less calories than oatmeal - black coffee has 2 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, black coffee is much heavier in protein, much lighter in carbs and lighter in fat compared to oatmeal per calorie. Black coffee has a macronutrient ratio of 64:36:0 and for oatmeal, 17:69:15 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Black Coffee | Oatmeal | |
---|---|---|
Protein | 64% | 17% |
Carbohydrates | 36% | 69% |
Fat | ~ | 15% |
Alcohol | ~ | ~ |
Oatmeal is high in carbohydrates and black coffee has 100% less carbohydrates than oatmeal - black coffee has 0.17g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
Oatmeal is an excellent source of dietary fiber and it has more dietary fiber than black coffee - oatmeal has 9.8g of dietary fiber per 100 grams and black coffee does not contain significant amounts.
Oatmeal and black coffee contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and black coffee does not contain significant amounts.
Oatmeal is an excellent source of protein and it has 52 times more protein than black coffee - black coffee has 0.3g of protein per 100 grams and oatmeal has 16g of protein.
Black coffee has less saturated fat than oatmeal - oatmeal has 1.1g of saturated fat per 100 grams and black coffee does not contain significant amounts.
Oatmeal has more Vitamin E than black coffee - oatmeal has 0.47mg of Vitamin E per 100 grams and black coffee does not contain significant amounts.
Oatmeal has more thiamin, riboflavin, Vitamin B6 and folate. Both black coffee and oatmeal contain significant amounts of niacin.
Black Coffee | Oatmeal | |
---|---|---|
Thiamin | 0.02 MG | 0.73 MG |
Riboflavin | ~ | 0.14 MG |
Niacin | 0.8 MG | 0.78 MG |
Vitamin B6 | ~ | 0.12 MG |
Folate | ~ | 32 UG |
Oatmeal is a great source of calcium and it has 25 times more calcium than black coffee - black coffee has 2mg of calcium per 100 grams and oatmeal has 52mg of calcium.
Oatmeal is an excellent source of iron and it has 209 times more iron than black coffee - black coffee has 0.02mg of iron per 100 grams and oatmeal has 4.2mg of iron.
Oatmeal is an excellent source of potassium and it has 600% more potassium than black coffee - black coffee has 50mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Note: The specific food items compared are: Black Coffee (Beverages, coffee, brewed, breakfast blend) and Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) .
Black Coffee g
()
|
Daily Values (%) |
Oatmeal 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 | |||