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.
Detailed nutritional comparison of oats and vegetable oil is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Oats src
Image of Vegetable Oil src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Oats or Vegetable Oil .

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Vegetable Oil (Vegetable oil, palm kernel) .

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G Water G
G Starch G
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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.