Oats vs. Almonds
Nutrition comparison of Oats and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and almonds:
- Both oats and almonds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Almond is an excellent source of Vitamin E.
- Oat has 68% less saturated fat than almond.
- Oat has more thiamin and pantothenic acid, however, almond contains more riboflavin and niacin.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and almonds are high in calories. Almond has 49% more calories than oat - oat has 389 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, oats is much heavier in carbs, much lighter in fat and similar to almonds for protein. Oats has a macronutrient ratio of 17:67:16 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Almonds | |
|---|---|---|
| Protein | 17% | 14% |
| Carbohydrates | 67% | 14% |
| Fat | 16% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and almond has 67% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both oats and almonds are high in dietary fiber. Almond has 18% more dietary fiber than oat - oat has 10.6g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Oat has less sugar than almond - almond has 4.4g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and almonds are high in protein. Almond has 25% more protein than oat - oat has 16.9g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Oat has 68% less saturated fat than almond - oat has 1.2g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and oats are low in trans fat - almond has 0.02g of trans fat per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin A
Almonds and oats contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has more Vitamin E than oat - almond has 25.6mg of Vitamin E per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and pantothenic acid, however, almond contains more riboflavin and niacin. Both oats and almonds contain significant amounts of Vitamin B6 and folate.
| Oats | Almonds | |
|---|---|---|
| Thiamin | 0.763 MG | 0.205 MG |
| Riboflavin | 0.139 MG | 1.138 MG |
| Niacin | 0.961 MG | 3.618 MG |
| Pantothenic acid | 1.349 MG | 0.471 MG |
| Vitamin B6 | 0.119 MG | 0.137 MG |
| Folate | 56 UG | 44 UG |
Minerals
calcium
Both oats and almonds are high in calcium. Almond has 398% more calcium than oat - oat has 54mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both oats and almonds are high in iron. Oat has 27% more iron than almond - oat has 4.7mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both oats and almonds are high in potassium. Almond has 71% more potassium than oat - oat has 429mg of potassium per 100 grams and almond has 733mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than almond per 100 grams.
| Oats | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.003 G |
| Total | 0.111 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than oat per 100 grams.
| Oats | Almonds | |
|---|---|---|
| linoleic acid | 2.424 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 2.424 G | 12.326 G |
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.
Oats g
()
|
Daily Values (%) |
Almonds 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 oats or almonds contain more calories in 100 grams?Both oats and almonds are high in calories. Almond has 50% more calories than oat - oat has 389 calories in 100g and almond has 579 calories.
Does oats or almonds have more carbohydrates?
By weight, oat is high in carbohydrates and almond has 70% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and almond has 21.6g of carbohydrates.
Does oats or almonds contain more calcium?
Both oats and almonds are high in calcium. Almond has 400% more calcium than oat - oat has 54mg of calcium in 100 grams and almond has 269mg of calcium.
Does oats or almonds contain more iron?
Both oats and almonds are high in iron. Oat has 30% more iron than almond - oat has 4.7mg of iron in 100 grams and almond has 3.7mg of iron.
Does oats or almonds contain more potassium?
Both oats and almonds are high in potassium. Almond has 70% more potassium than oat - oat has 429mg of potassium in 100 grams and almond has 733mg of potassium.