Oatmeal vs. Oats
Nutrition comparison of Oatmeal and Oats
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
oats
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and oats:
- Both oats and oatmeal are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Oat has more pantothenic acid.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Oats (Oats (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and oatmeal are high in calories. Oat has a little more calories (6%) than oatmeal by weight - oat has 389 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is similar to oats for protein, carbs and fat. Oatmeal has a macronutrient ratio of 17:69:15 and for oats, 17:67:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Oats | |
|---|---|---|
| Protein | 17% | 17% |
| Carbohydrates | 69% | 67% |
| Fat | 15% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Both oats and oatmeal are high in carbohydrates. Oat is very similar to oat for carbohydrates - oat has 66.3g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both oats and oatmeal are high in dietary fiber. Oat has a little more dietary fiber (8%) than oatmeal by weight - oat has 10.6g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal and oats contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and oatmeal are high in protein. Oat has a little more protein (6%) than oatmeal by weight - oat has 16.9g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Oats and oatmeal contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin E
Oatmeal has more Vitamin E than oat - oatmeal has 0.47mg of Vitamin E per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more pantothenic acid. Both oatmeal and oats contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Oatmeal | Oats | |
|---|---|---|
| Thiamin | 0.73 MG | 0.763 MG |
| Riboflavin | 0.14 MG | 0.139 MG |
| Niacin | 0.78 MG | 0.961 MG |
| Pantothenic acid | ~ | 1.349 MG |
| Vitamin B6 | 0.12 MG | 0.119 MG |
| Folate | 32 UG | 56 UG |
Minerals
calcium
Both oats and oatmeal are high in calcium. Oat has a little more calcium (4%) than oatmeal by weight - oat has 54mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both oats and oatmeal are high in iron. Oat has 12% more iron than oatmeal - oat has 4.7mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both oats and oatmeal are high in potassium. Oat has 23% more potassium than oatmeal - oat has 429mg 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.
Oatmeal g
()
|
Daily Values (%) |
Oats 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 oatmeal contain more calories in 100 grams?Both oats and oatmeal are high in calories. Oat has a little more calories ( 10%) than oatmeal by weight - oat has 389 calories in 100g and oatmeal has 367 calories.
Does oats or oatmeal have more carbohydrates?
By weight, both oats and oatmeal are high in carbohydrates. oat is very similar to oat for carbohydrates - oat has 66.3g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does oats or oatmeal contain more calcium?
Both oats and oatmeal are high in calcium. Oat has a little more calcium ( 0%) than oatmeal by weight - oat has 54mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does oats or oatmeal contain more iron?
Both oats and oatmeal are high in iron. Oat has 10% more iron than oatmeal - oat has 4.7mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does oats or oatmeal contain more potassium?
Both oats and oatmeal are high in potassium. Oat has 20% more potassium than oatmeal - oat has 429mg of potassium in 100 grams and oatmeal has 350mg of potassium.