Oats vs. Plums
Nutrition comparison of Oats and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and plums:
- 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 dietary fiber, iron, potassium and protein.
- Plum has 70.5 times less saturated fat than oat.
- Plum has signficantly more Vitamin C than oat.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and plum has 88% less calories than oat - oat has 389 calories per 100 grams and plum has 46 calories.
For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to plums per calorie. Oats has a macronutrient ratio of 17:67:16 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Plums | |
|---|---|---|
| Protein | 17% | 6% |
| Carbohydrates | 67% | 89% |
| Fat | 16% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and plum has 83% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and plum has 11.4g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 657% more dietary fiber than plum - oat has 10.6g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.
sugar
Oat has less sugar than plum - plum has 9.9g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 23 times more protein than plum - oat has 16.9g of protein per 100 grams and plum has 0.7g of protein.
Fat
saturated fat
Plum has 70.5 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and plum has 0.02g of saturated fat.
Vitamins
Vitamin C
Plum has signficantly more Vitamin C than oat - plum has 9.5mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Plum has more Vitamin A than oat - plum has 17ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Plums and oats contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Plum has more Vitamin K than oat - plum has 6.4ug 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 | Plums | |
|---|---|---|
| Thiamin | 0.763 MG | 0.028 MG |
| Riboflavin | 0.139 MG | 0.026 MG |
| Niacin | 0.961 MG | 0.417 MG |
| Pantothenic acid | 1.349 MG | 0.135 MG |
| Vitamin B6 | 0.119 MG | 0.029 MG |
| Folate | 56 UG | 5 UG |
Minerals
calcium
Oat is a great source of calcium and it has 800% more calcium than plum - oat has 54mg of calcium per 100 grams and plum has 6mg of calcium.
iron
Oat is an excellent source of iron and it has 26 times more iron than plum - oat has 4.7mg of iron per 100 grams and plum has 0.17mg of iron.
potassium
Oat is an excellent source of potassium and it has 173% more potassium than plum - oat has 429mg of potassium per 100 grams and plum has 157mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than plum per 100 grams.
| Oats | Plums | |
|---|---|---|
| linoleic acid | 2.424 G | 0.044 G |
| Total | 2.424 G | 0.044 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 (%) |
Plums 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 plums contain more calories in 100 grams?Oat is high in calories and plum has 90% less calories than oat - oat has 389 calories in 100g and plum has 46 calories.
Does oats or plums have more carbohydrates?
By weight, oat is high in carbohydrates and plum has 80% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and plum has 11.4g of carbohydrates.
Does oats or plums contain more iron?
Oat is an abundant source of iron and it has 26 times more iron than plum - oat has 4.7mg of iron in 100 grams and plum has 0.17mg of iron.
Does oats or plums contain more potassium?
Oat is a rich source of potassium and it has 170% more potassium than plum - oat has 429mg of potassium in 100 grams and plum has 157mg of potassium.