Oats vs. Granny Smith Apple
Nutrition comparison of Oats and Granny Smith Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
granny smith apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and granny smith apple:
- Both granny smith apple and oats are high in dietary fiber.
- Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and granny smith apple has 85% less calories than oat - granny smith apple has 58 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 granny smith apple per calorie. Oats has a macronutrient ratio of 17:67:16 and for granny smith apple, 3:94:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Granny Smith Apple | |
|---|---|---|
| Protein | 17% | 3% |
| Carbohydrates | 67% | 94% |
| Fat | 16% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and granny smith apple has 79% less carbohydrates than oat - granny smith apple has 13.6g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Both granny smith apple and oats are high in dietary fiber. Oat has 279% more dietary fiber than granny smith apple - granny smith apple has 2.8g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than granny smith apple - granny smith apple has 9.6g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 37 times more protein than granny smith apple - granny smith apple has 0.44g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Granny smith apple has less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.
Vitamins
Vitamin A
Granny smith apple and oats contain similar amounts of Vitamin A - granny smith apple has 5ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Granny smith apple and oats contain similar amounts of Vitamin E - granny smith apple has 0.18mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Granny smith apple and oats contain similar amounts of Vitamin K - granny smith apple has 3.2ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Oats | Granny Smith Apple | |
|---|---|---|
| Thiamin | 0.763 MG | 0.019 MG |
| Riboflavin | 0.139 MG | 0.025 MG |
| Niacin | 0.961 MG | 0.126 MG |
| Pantothenic acid | 1.349 MG | 0.056 MG |
| Vitamin B6 | 0.119 MG | 0.037 MG |
| Folate | 56 UG | 3 UG |
Minerals
calcium
Oat is a great source of calcium and it has 980% more calcium than granny smith apple - granny smith apple has 5mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 30 times more iron than granny smith apple - granny smith apple has 0.15mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Oat is an excellent source of potassium and it has 258% more potassium than granny smith apple - granny smith apple has 120mg 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 Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) .
Oats g
()
|
Daily Values (%) |
Granny Smith Apple 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 granny smith apple or oats contain more calories in 100 grams?Oat is high in calories and granny smith apple has 90% less calories than oat - granny smith apple has 58 calories in 100g and oat has 389 calories.
Does granny smith apple or oats have more carbohydrates?
By weight, oat is high in carbohydrates and granny smith apple has 80% fewer carbohydrates than oat - granny smith apple has 13.6g of carbs for 100g and oat has 66.3g of carbohydrates.
Does granny smith apple or oats contain more iron?
Oat is an abundant source of iron and it has 30 times more iron than granny smith apple - granny smith apple has 0.15mg of iron in 100 grams and oat has 4.7mg of iron.
Does granny smith apple or oats contain more potassium?
Oat is a rich source of potassium and it has 260% more potassium than granny smith apple - granny smith apple has 120mg of potassium in 100 grams and oat has 429mg of potassium.