Oatmeal vs. White Chocolate
Nutrition comparison of Oatmeal and White Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and white chocolate:
- Both white chocolate and oatmeal are high in calcium, calories, carbohydrates and potassium.
- Oatmeal has more thiamin, Vitamin B6 and folate, however, white chocolate contains more pantothenic acid and Vitamin B12.
- Oatmeal is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white chocolate and oatmeal are high in calories. White chocolate has 47% more calories than oatmeal - white chocolate has 539 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, much heavier in carbs and much lighter in fat compared to white chocolate per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | White Chocolate | |
|---|---|---|
| Protein | 17% | 4% |
| Carbohydrates | 69% | 43% |
| Fat | 15% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
Both white chocolate and oatmeal are high in carbohydrates. Oatmeal has 13% more carbohydrates than white chocolate - white chocolate has 59.2g 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 white chocolate - white chocolate has 0.2g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
White chocolate is high in sugar and oatmeal has 98% less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 173% more protein than white chocolate - white chocolate has 5.9g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
White chocolate is high in saturated fat and oatmeal has 94% less saturated fat than white chocolate - white chocolate has 19.4g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
cholesterol
Oatmeal has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin C
White chocolate and oatmeal contain similar amounts of Vitamin C - white chocolate has 0.5mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
White chocolate has more Vitamin A than oatmeal - white chocolate has 9ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
White chocolate and oatmeal contain similar amounts of Vitamin E - white chocolate has 0.96mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
White chocolate has more Vitamin K than oatmeal - white chocolate has 9.1ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, Vitamin B6 and folate, however, white chocolate contains more pantothenic acid and Vitamin B12. Both oatmeal and white chocolate contain significant amounts of riboflavin and niacin.
| Oatmeal | White Chocolate | |
|---|---|---|
| Thiamin | 0.73 MG | 0.063 MG |
| Riboflavin | 0.14 MG | 0.282 MG |
| Niacin | 0.78 MG | 0.745 MG |
| Pantothenic acid | ~ | 0.608 MG |
| Vitamin B6 | 0.12 MG | 0.056 MG |
| Folate | 32 UG | 7 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Both white chocolate and oatmeal are high in calcium. White chocolate has 283% more calcium than oatmeal - white chocolate has 199mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 16 times more iron than white chocolate - white chocolate has 0.24mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both white chocolate and oatmeal are high in potassium. Oatmeal has 22% more potassium than white chocolate - white chocolate has 286mg 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 White Chocolate (Candies, white chocolate) .
Oatmeal g
()
|
Daily Values (%) |
White Chocolate 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 white chocolate or oatmeal contain more calories in 100 grams?Both white chocolate and oatmeal are high in calories. White chocolate has 50% more calories than oatmeal - white chocolate has 539 calories in 100g and oatmeal has 367 calories.
Does white chocolate or oatmeal have more carbohydrates?
By weight, both white chocolate and oatmeal are high in carbohydrates. oatmeal has 10% more carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does white chocolate or oatmeal contain more calcium?
Both white chocolate and oatmeal are high in calcium. White chocolate has 280% more calcium than oatmeal - white chocolate has 199mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does white chocolate or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 16 times more iron than white chocolate - white chocolate has 0.24mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does white chocolate or oatmeal contain more potassium?
Both white chocolate and oatmeal are high in potassium. Oatmeal has 20% more potassium than white chocolate - white chocolate has 286mg of potassium in 100 grams and oatmeal has 350mg of potassium.