Oats vs. Vegetable Oil
Nutrition comparison of Oats and Vegetable Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
vegetable oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and vegetable oil:
- Both oats and vegetable oil are high in calories.
- 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.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Vegetable Oil (Vegetable oil, palm kernel) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and vegetable oil are high in calories. Vegetable oil has 122% more calories than oat - oat has 389 calories per 100 grams and vegetable oil has 862 calories.
For macronutrient ratios, oats is heavier in protein, much heavier in carbs and much lighter in fat compared to vegetable oil per calorie. Oats has a macronutrient ratio of 17:67:16 and for vegetable oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Vegetable Oil | |
|---|---|---|
| Protein | 17% | ~ |
| Carbohydrates | 67% | ~ |
| Fat | 16% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and vegetable oil has less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and vegetable oil does not contain significant amounts.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than vegetable oil - oat has 10.6g of dietary fiber per 100 grams and vegetable oil does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has more protein than vegetable oil - oat has 16.9g of protein per 100 grams and vegetable oil does not contain significant amounts.
Fat
saturated fat
Vegetable oil is high in saturated fat and oat has 85% less saturated fat than vegetable oil - oat has 1.2g of saturated fat per 100 grams and vegetable oil has 8.2g of saturated fat.
Vitamins
Vitamin E
Vegetable oil has more Vitamin E than oat - vegetable oil has 3.8mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Vegetable oil has more Vitamin K than oat - vegetable oil has 24.7ug 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 | Vegetable Oil | |
|---|---|---|
| Thiamin | 0.763 MG | ~ |
| Riboflavin | 0.139 MG | ~ |
| Niacin | 0.961 MG | ~ |
| Pantothenic acid | 1.349 MG | ~ |
| Vitamin B6 | 0.119 MG | ~ |
| Folate | 56 UG | ~ |
Minerals
calcium
Oat is a great source of calcium and it has more calcium than vegetable oil - oat has 54mg of calcium per 100 grams and vegetable oil does not contain significant amounts.
iron
Oat is an excellent source of iron and it has more iron than vegetable oil - oat has 4.7mg of iron per 100 grams and vegetable oil does not contain significant amounts.
potassium
Oat is an excellent source of potassium and it has more potassium than vegetable oil - oat has 429mg of potassium per 100 grams and vegetable oil does not contain significant amounts.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both oats and vegetable oil contain significant amounts of linoleic acid.
| Oats | Vegetable Oil | |
|---|---|---|
| linoleic acid | 2.424 G | 1.6 G |
| Total | 2.424 G | 1.6 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 Vegetable Oil (Vegetable oil, palm kernel) .
Oats g
()
|
Daily Values (%) |
Vegetable Oil 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 vegetable oil contain more calories in 100 grams?Both oats and vegetable oil are high in calories. Vegetable oil has 120% more calories than oat - oat has 389 calories in 100g and vegetable oil has 862 calories.
Does oats or vegetable oil have more carbohydrates?
By weight, oat is high in carbohydrates and vegetable oil has fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and vegetable oil has no carbs..
Does oats or vegetable oil contain more iron?
Oat is an abundant source of iron and it has more iron than vegetable oil - oat has 4.7mg of iron in 100 grams and vegetable oil does not contain significant amounts.
Does oats or vegetable oil contain more potassium?
Oat is a rich source of potassium and it has more potassium than vegetable oil - oat has 429mg of potassium in 100 grams and vegetable oil does not contain significant amounts.