Oatmeal vs. Nectarine
Nutrition comparison of Oatmeal and Nectarine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
nectarine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and nectarine:
- Both nectarine and oatmeal are high in potassium.
- Nectarine has 43.4 times less saturated fat than oatmeal.
- Oatmeal has 6.8 times less sugar than nectarine.
- Oatmeal has more thiamin, riboflavin, Vitamin B6 and folate, however, nectarine contains more pantothenic acid.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Nectarine (Nectarines, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and nectarine has 88% less calories than oatmeal - nectarine has 44 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, lighter in carbs and heavier in fat compared to nectarine per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for nectarine, 9:85:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Nectarine | |
|---|---|---|
| Protein | 17% | 9% |
| Carbohydrates | 69% | 85% |
| Fat | 15% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and nectarine has 84% less carbohydrates than oatmeal - nectarine has 10.6g 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 476% more dietary fiber than nectarine - nectarine has 1.7g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal has 6.8 times less sugar than nectarine - nectarine has 7.9g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 14 times more protein than nectarine - nectarine has 1.1g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Nectarine has 43.4 times less saturated fat than oatmeal - nectarine has 0.03g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Nectarine has more Vitamin C than oatmeal - nectarine has 5.4mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Nectarine has more Vitamin A than oatmeal - nectarine has 17ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Nectarine and oatmeal contain similar amounts of Vitamin E - nectarine has 0.77mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Nectarine and oatmeal contain similar amounts of Vitamin K - nectarine has 2.2ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin, Vitamin B6 and folate, however, nectarine contains more pantothenic acid. Both oatmeal and nectarine contain significant amounts of niacin.
| Oatmeal | Nectarine | |
|---|---|---|
| Thiamin | 0.73 MG | 0.034 MG |
| Riboflavin | 0.14 MG | 0.027 MG |
| Niacin | 0.78 MG | 1.125 MG |
| Pantothenic acid | ~ | 0.185 MG |
| Vitamin B6 | 0.12 MG | 0.025 MG |
| Folate | 32 UG | 5 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 767% more calcium than nectarine - nectarine has 6mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 14 times more iron than nectarine - nectarine has 0.28mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both nectarine and oatmeal are high in potassium. Oatmeal has 74% more potassium than nectarine - nectarine has 201mg 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 (%) |
Nectarine 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 nectarine or oatmeal contain more calories in 100 grams?Oatmeal is high in calories and nectarine has 90% less calories than oatmeal - nectarine has 44 calories in 100g and oatmeal has 367 calories.
Does nectarine or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and nectarine has 80% fewer carbohydrates than oatmeal - nectarine has 10.6g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does nectarine or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 14 times more iron than nectarine - nectarine has 0.28mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does nectarine or oatmeal contain more potassium?
Both nectarine and oatmeal are high in potassium. Oatmeal has 70% more potassium than nectarine - nectarine has 201mg of potassium in 100 grams and oatmeal has 350mg of potassium.