Oatmeal vs. Grape Juice
Nutrition comparison of Oatmeal and Grape Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
grape juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and grape juice:
- Grape juice has 43.4 times less saturated fat than oatmeal.
- Oatmeal has 13.2 times less sugar than grape juice.
- Oatmeal has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, grape juice contains more pantothenic acid.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and grape juice has 84% less calories than oatmeal - grape juice has 60 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, much lighter in carbs and heavier in fat compared to grape juice per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for grape juice, 2:96:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Grape Juice | |
|---|---|---|
| Protein | 17% | 2% |
| Carbohydrates | 69% | 96% |
| Fat | 15% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and grape juice has 78% less carbohydrates than oatmeal - grape juice has 14.8g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has 48 times more dietary fiber than grape juice - grape juice has 0.2g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal has 13.2 times less sugar than grape juice - grape juice has 14.2g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 42 times more protein than grape juice - grape juice has 0.37g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Grape juice has 43.4 times less saturated fat than oatmeal - grape juice has 0.03g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Grape juice and oatmeal contain similar amounts of Vitamin C - grape juice has 0.1mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Grape juice and oatmeal contain similar amounts of Vitamin A - grape juice has 2.4ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Oatmeal has more Vitamin E than grape juice - oatmeal has 0.47mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.
Vitamin K
Grape juice and oatmeal contain similar amounts of Vitamin K - grape juice has 0.4ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, grape juice contains more pantothenic acid.
| Oatmeal | Grape Juice | |
|---|---|---|
| Thiamin | 0.73 MG | 0.017 MG |
| Riboflavin | 0.14 MG | 0.015 MG |
| Niacin | 0.78 MG | 0.133 MG |
| Pantothenic acid | ~ | 0.048 MG |
| Vitamin B6 | 0.12 MG | 0.032 MG |
| Folate | 32 UG | ~ |
Minerals
calcium
Oatmeal is a great source of calcium and it has 373% more calcium than grape juice - grape juice has 11mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 15 times more iron than grape juice - grape juice has 0.25mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 237% more potassium than grape juice - grape juice has 104mg 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.
Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) .
Oatmeal g
()
|
Daily Values (%) |
Grape Juice 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 grape juice or oatmeal contain more calories in 100 grams?Oatmeal is high in calories and grape juice has 80% less calories than oatmeal - grape juice has 60 calories in 100g and oatmeal has 367 calories.
Does grape juice or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and grape juice has 80% fewer carbohydrates than oatmeal - grape juice has 14.8g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does grape juice or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 15 times more iron than grape juice - grape juice has 0.25mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does grape juice or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 240% more potassium than grape juice - grape juice has 104mg of potassium in 100 grams and oatmeal has 350mg of potassium.