Oatmeal vs. Orange
Nutrition comparison of Oatmeal and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and orange:
- Both orange and oatmeal are high in calcium and dietary fiber.
- Oatmeal has 8.1 times less sugar than orange.
- Oatmeal has more thiamin, riboflavin and Vitamin B6, however, orange contains more pantothenic acid.
- Oatmeal is an excellent source of iron, potassium and protein.
- Orange has 43.4 times less saturated fat than oatmeal.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and orange has 87% less calories than oatmeal - orange has 46 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 orange per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Orange | |
|---|---|---|
| Protein | 17% | 6% |
| Carbohydrates | 69% | 91% |
| Fat | 15% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and orange has 83% less carbohydrates than oatmeal - orange has 11.5g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both orange and oatmeal are high in dietary fiber. Oatmeal has 308% more dietary fiber than orange - orange has 2.4g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal has 8.1 times less sugar than orange - orange has 9.1g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 21 times more protein than orange - orange has 0.7g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Orange has 43.4 times less saturated fat than oatmeal - orange has 0.03g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has more Vitamin C than oatmeal - orange has 45mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Orange has more Vitamin A than oatmeal - orange has 11ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Orange and oatmeal contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
The B Vitamins
Oatmeal has more thiamin, riboflavin and Vitamin B6, however, orange contains more pantothenic acid. Both oatmeal and orange contain significant amounts of niacin and folate.
| Oatmeal | Orange | |
|---|---|---|
| Thiamin | 0.73 MG | 0.1 MG |
| Riboflavin | 0.14 MG | 0.04 MG |
| Niacin | 0.78 MG | 0.4 MG |
| Pantothenic acid | ~ | 0.25 MG |
| Vitamin B6 | 0.12 MG | 0.051 MG |
| Folate | 32 UG | 17 UG |
Minerals
calcium
Both orange and oatmeal are high in calcium. Oatmeal has 21% more calcium than orange - orange has 43mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 45 times more iron than orange - orange has 0.09mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 107% more potassium than orange - orange has 169mg 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 (%) |
Orange 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 orange or oatmeal contain more calories in 100 grams?Oatmeal is high in calories and orange has 90% less calories than oatmeal - orange has 46 calories in 100g and oatmeal has 367 calories.
Does orange or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and orange has 80% fewer carbohydrates than oatmeal - orange has 11.5g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does orange or oatmeal contain more calcium?
Both orange and oatmeal are high in calcium. Oatmeal has 20% more calcium than orange - orange has 43mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does orange or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 45 times more iron than orange - orange has 0.09mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does orange or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 110% more potassium than orange - orange has 169mg of potassium in 100 grams and oatmeal has 350mg of potassium.