Oatmeal vs. Raspberries
Nutrition comparison of Oatmeal and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and raspberries:
- Both raspberries and oatmeal are high in dietary fiber.
- Oatmeal has more thiamin, riboflavin and Vitamin B6, however, raspberry contains more pantothenic acid.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of iron, potassium and protein.
- Raspberry has 57.4 times less saturated fat than oatmeal.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and raspberry has 86% less calories than oatmeal - raspberry has 52 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 raspberries per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Raspberries | |
|---|---|---|
| Protein | 17% | 8% |
| Carbohydrates | 69% | 82% |
| Fat | 15% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and raspberry has 82% less carbohydrates than oatmeal - raspberry has 11.9g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both raspberries and oatmeal are high in dietary fiber. Oatmeal has 51% more dietary fiber than raspberry - raspberry has 6.5g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Raspberries and oatmeal contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 12 times more protein than raspberry - raspberry has 1.2g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Raspberry has 57.4 times less saturated fat than oatmeal - raspberry has 0.02g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has more Vitamin C than oatmeal - raspberry has 26.2mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Raspberries and oatmeal contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Raspberries and oatmeal contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Raspberry has more Vitamin K than oatmeal - raspberry has 7.8ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin and Vitamin B6, however, raspberry contains more pantothenic acid. Both oatmeal and raspberries contain significant amounts of niacin and folate.
| Oatmeal | Raspberries | |
|---|---|---|
| Thiamin | 0.73 MG | 0.032 MG |
| Riboflavin | 0.14 MG | 0.038 MG |
| Niacin | 0.78 MG | 0.598 MG |
| Pantothenic acid | ~ | 0.329 MG |
| Vitamin B6 | 0.12 MG | 0.055 MG |
| Folate | 32 UG | 21 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 108% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 509% more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 132% more potassium than raspberry - raspberry has 151mg 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 Raspberries (Raspberries, raw) .
Oatmeal g
()
|
Daily Values (%) |
Raspberries 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 raspberries or oatmeal contain more calories in 100 grams?Oatmeal is high in calories and raspberry has 90% less calories than oatmeal - raspberry has 52 calories in 100g and oatmeal has 367 calories.
Does raspberries or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and raspberry has 80% fewer carbohydrates than oatmeal - raspberry has 11.9g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does raspberries or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 510% more iron than raspberry - raspberry has 0.69mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does raspberries or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 130% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and oatmeal has 350mg of potassium.