Oats vs. Strawberries
Nutrition comparison of Oats and Strawberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and strawberries:
- 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.
- Strawberry has 80.1 times less saturated fat than oat.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and strawberry has 92% less calories than oat - strawberry has 32 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is heavier in protein, lighter in carbs and heavier in fat compared to strawberries per calorie. Oats has a macronutrient ratio of 17:67:16 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Strawberries | |
|---|---|---|
| Protein | 17% | 7% |
| Carbohydrates | 67% | 85% |
| Fat | 16% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and strawberry has 88% less carbohydrates than oat - strawberry has 7.7g 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 430% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than strawberry - strawberry has 4.9g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 24 times more protein than strawberry - strawberry has 0.67g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Strawberry has 80.1 times less saturated fat than oat - strawberry has 0.02g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has more Vitamin C than oat - strawberry has 58.8mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Strawberries and oats contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Strawberries and oats contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Strawberries and oats contain similar amounts of Vitamin K - strawberry has 2.2ug 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 | Strawberries | |
|---|---|---|
| Thiamin | 0.763 MG | 0.024 MG |
| Riboflavin | 0.139 MG | 0.022 MG |
| Niacin | 0.961 MG | 0.386 MG |
| Pantothenic acid | 1.349 MG | 0.125 MG |
| Vitamin B6 | 0.119 MG | 0.047 MG |
| Folate | 56 UG | 24 UG |
Minerals
calcium
Oat is a great source of calcium and it has 238% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 10 times more iron than strawberry - strawberry has 0.41mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Oat is an excellent source of potassium and it has 180% more potassium than strawberry - strawberry has 153mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and strawberries contain significant amounts of alpha linoleic acid (ALA).
| Oats | Strawberries | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.065 G |
| Total | 0.111 G | 0.065 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than strawberry per 100 grams.
| Oats | Strawberries | |
|---|---|---|
| linoleic acid | 2.424 G | 0.09 G |
| Total | 2.424 G | 0.09 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.
Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Strawberries (Strawberries, raw) .
Oats g
()
|
Daily Values (%) |
Strawberries 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 strawberries or oats contain more calories in 100 grams?Oat is high in calories and strawberry has 90% less calories than oat - strawberry has 32 calories in 100g and oat has 389 calories.
Does strawberries or oats have more carbohydrates?
By weight, oat is high in carbohydrates and strawberry has 90% fewer carbohydrates than oat - strawberry has 7.7g of carbs for 100g and oat has 66.3g of carbohydrates.
Does strawberries or oats contain more iron?
Oat is an abundant source of iron and it has 10 times more iron than strawberry - strawberry has 0.41mg of iron in 100 grams and oat has 4.7mg of iron.
Does strawberries or oats contain more potassium?
Oat is a rich source of potassium and it has 180% more potassium than strawberry - strawberry has 153mg of potassium in 100 grams and oat has 429mg of potassium.