Oats vs. Brown Sugar
Nutrition comparison of Oats and Brown Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
brown sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and brown sugar:
- Both brown sugar and oats are high in calcium, calories and carbohydrates.
- Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Oat is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Brown Sugar (Sugar, brown) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown sugar and oats are high in calories. Brown sugar is very similar to brown sugar for calories - brown sugar has 380 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to brown sugar per calorie. Oats has a macronutrient ratio of 17:67:16 and for brown sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Brown Sugar | |
|---|---|---|
| Protein | 17% | ~ |
| Carbohydrates | 67% | 100% |
| Fat | 16% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both brown sugar and oats are high in carbohydrates. Brown sugar has 48% more carbohydrates than oat - brown sugar has 98.1g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than brown sugar - oat has 10.6g of dietary fiber per 100 grams and brown sugar does not contain significant amounts.
sugar
Brown sugar is high in sugar and oat has less sugar than brown sugar - brown sugar has 97g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 139 times more protein than brown sugar - brown sugar has 0.12g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Brown sugar has less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and brown sugar does not contain significant amounts.
Vitamins
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Oats | Brown Sugar | |
|---|---|---|
| Thiamin | 0.763 MG | ~ |
| Riboflavin | 0.139 MG | ~ |
| Niacin | 0.961 MG | 0.11 MG |
| Pantothenic acid | 1.349 MG | 0.132 MG |
| Vitamin B6 | 0.119 MG | 0.041 MG |
| Folate | 56 UG | 1 UG |
Minerals
calcium
Both brown sugar and oats are high in calcium. Brown sugar has 54% more calcium than oat - brown sugar has 83mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 565% more iron than brown sugar - brown sugar has 0.71mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Oat is an excellent source of potassium and it has 223% more potassium than brown sugar - brown sugar has 133mg of potassium per 100 grams and oat has 429mg 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Brown Sugar (Sugar, brown) .
Oats g
()
|
Daily Values (%) |
Brown Sugar 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 brown sugar or oats contain more calories in 100 grams?Both brown sugar and oats are high in calories. Brown sugar is quite similar to brown sugar for calories - brown sugar has 380 calories in 100g and oat has 389 calories.
Does brown sugar or oats have more carbohydrates?
By weight, both brown sugar and oats are high in carbohydrates. brown sugar has 50% more carbohydrates than oat - brown sugar has 98.1g of carbs for 100g and oat has 66.3g of carbohydrates.
Does brown sugar or oats contain more calcium?
Both brown sugar and oats are high in calcium. Brown sugar has 50% more calcium than oat - brown sugar has 83mg of calcium in 100 grams and oat has 54mg of calcium.
Does brown sugar or oats contain more iron?
Oat is an abundant source of iron and it has 570% more iron than brown sugar - brown sugar has 0.71mg of iron in 100 grams and oat has 4.7mg of iron.
Does brown sugar or oats contain more potassium?
Oat is a rich source of potassium and it has 220% more potassium than brown sugar - brown sugar has 133mg of potassium in 100 grams and oat has 429mg of potassium.