Oatmeal vs. Fries
Nutrition comparison of Oatmeal and Fries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
fries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and fries:
- Both fries and oatmeal are high in calories, carbohydrates, dietary fiber and potassium.
- Oatmeal has 52% less saturated fat than fry.
- Oatmeal has more thiamin and riboflavin, however, fry contains more niacin, pantothenic acid and Vitamin B6.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of iron and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Fries (Fast foods, potato, french fried in vegetable oil) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both fries and oatmeal are high in calories. Oatmeal has 18% more calories than fry - fry has 312 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, heavier in carbs and much lighter in fat compared to fries per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for fries, 4:53:43 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Fries | |
|---|---|---|
| Protein | 17% | 4% |
| Carbohydrates | 69% | 53% |
| Fat | 15% | 43% |
| Alcohol | ~ | ~ |
carbohydrates
Both fries and oatmeal are high in carbohydrates. Oatmeal has 62% more carbohydrates than fry - fry has 41.4g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both fries and oatmeal are high in dietary fiber. Oatmeal has 158% more dietary fiber than fry - fry has 3.8g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Fries and oatmeal contain similar amounts of sugar - fry has 0.3g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 366% more protein than fry - fry has 3.4g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Oatmeal has 52% less saturated fat than fry - fry has 2.3g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
trans fat
Both fries and oatmeal are low in trans fat - fry has 0.06g of trans fat per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin C
Fry has more Vitamin C than oatmeal - fry has 4.7mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Fries and oatmeal contain similar amounts of Vitamin E - fry has 1.7mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Fry has more Vitamin K than oatmeal - fry has 11.2ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin and riboflavin, however, fry contains more niacin, pantothenic acid and Vitamin B6. Both oatmeal and fries contain significant amounts of folate.
| Oatmeal | Fries | |
|---|---|---|
| Thiamin | 0.73 MG | 0.17 MG |
| Riboflavin | 0.14 MG | 0.039 MG |
| Niacin | 0.78 MG | 3.004 MG |
| Pantothenic acid | ~ | 0.58 MG |
| Vitamin B6 | 0.12 MG | 0.372 MG |
| Folate | 32 UG | 30 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 189% more calcium than fry - fry has 18mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 419% more iron than fry - fry has 0.81mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both fries and oatmeal are high in potassium. Fry has 65% more potassium than oatmeal - fry has 579mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Oatmeal g
()
|
Daily Values (%) |
Fries 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 fries or oatmeal contain more calories in 100 grams?Both fries and oatmeal are high in calories. Oatmeal has 20% more calories than fry - fry has 312 calories in 100g and oatmeal has 367 calories.
Does fries or oatmeal have more carbohydrates?
By weight, both fries and oatmeal are high in carbohydrates. oatmeal has 60% more carbohydrates than fry - fry has 41.4g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does fries or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 420% more iron than fry - fry has 0.81mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does fries or oatmeal contain more potassium?
Both fries and oatmeal are high in potassium. Fry has 70% more potassium than oatmeal - fry has 579mg of potassium in 100 grams and oatmeal has 350mg of potassium.