Oatmeal vs. Granny Smith Apple
Nutrition comparison of Oatmeal and Granny Smith Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
granny smith apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and granny smith apple:
- Both granny smith apple and oatmeal are high in dietary fiber.
- Oatmeal has 8.5 times less sugar than granny smith apple.
- Oatmeal has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, granny smith apple contains more pantothenic acid.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and granny smith apple has 84% less calories than oatmeal - granny smith apple has 58 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 granny smith apple per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for granny smith apple, 3:94:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Granny Smith Apple | |
|---|---|---|
| Protein | 17% | 3% |
| Carbohydrates | 69% | 94% |
| Fat | 15% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and granny smith apple has 80% less carbohydrates than oatmeal - granny smith apple has 13.6g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both granny smith apple and oatmeal are high in dietary fiber. Oatmeal has 250% more dietary fiber than granny smith apple - granny smith apple has 2.8g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal has 8.5 times less sugar than granny smith apple - granny smith apple has 9.6g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 35 times more protein than granny smith apple - granny smith apple has 0.44g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Granny smith apple has less saturated fat than oatmeal - oatmeal has 1.1g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.
Vitamins
Vitamin A
Granny smith apple and oatmeal contain similar amounts of Vitamin A - granny smith apple has 5ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Granny smith apple and oatmeal contain similar amounts of Vitamin E - granny smith apple has 0.18mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Granny smith apple and oatmeal contain similar amounts of Vitamin K - granny smith apple has 3.2ug 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, granny smith apple contains more pantothenic acid.
| Oatmeal | Granny Smith Apple | |
|---|---|---|
| Thiamin | 0.73 MG | 0.019 MG |
| Riboflavin | 0.14 MG | 0.025 MG |
| Niacin | 0.78 MG | 0.126 MG |
| Pantothenic acid | ~ | 0.056 MG |
| Vitamin B6 | 0.12 MG | 0.037 MG |
| Folate | 32 UG | 3 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 940% more calcium than granny smith apple - granny smith apple has 5mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 27 times more iron than granny smith apple - granny smith apple has 0.15mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 192% more potassium than granny smith apple - granny smith apple has 120mg 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 Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) .
Oatmeal g
()
|
Daily Values (%) |
Granny Smith 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 granny smith apple or oatmeal contain more calories in 100 grams?Oatmeal is high in calories and granny smith apple has 80% less calories than oatmeal - granny smith apple has 58 calories in 100g and oatmeal has 367 calories.
Does granny smith apple or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and granny smith apple has 80% fewer carbohydrates than oatmeal - granny smith apple has 13.6g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does granny smith apple or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 27 times more iron than granny smith apple - granny smith apple has 0.15mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does granny smith apple or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 190% more potassium than granny smith apple - granny smith apple has 120mg of potassium in 100 grams and oatmeal has 350mg of potassium.