Oats vs. Apple

Nutrition comparison of Oats and Apple


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of oats versus apple (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in oats and apple:

  • Both oats and apple are high in dietary fiber.
  • Apple has 42.4 times less saturated fat than oat.
  • 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 iron, potassium and protein.
Detailed nutritional comparison of oats and apple 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 Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Apple src

Calories and Carbs

calories

Oat is high in calories and apple has 87% less calories than oat - oat has 389 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to apple per calorie. Oats has a macronutrient ratio of 17:67:16 and for apple, 2:95:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Apple
Protein 17% 2%
Carbohydrates 67% 95%
Fat 16% 3%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and apple has 79% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

dietary fiber

Both oats and apple are high in dietary fiber. Oat has 342% more dietary fiber than apple - oat has 10.6g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.

sugar

Oat has less sugar than apple - apple has 10.4g of sugar per 100 grams and oat does not contain significant amounts.

Protein

protein

Oat is an excellent source of protein and it has 63 times more protein than apple - oat has 16.9g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Apple has 42.4 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

Vitamins

Vitamin C

Apple has more Vitamin C than oat - apple has 4.6mg of Vitamin C per 100 grams and oat does not contain significant amounts.

Vitamin A

Apple and oats contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and oat does not contain significant amounts.

Vitamin E

Apple and oats contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and oat does not contain significant amounts.

Vitamin K

Apple and oats contain similar amounts of Vitamin K - apple 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 Apple
Thiamin 0.763 MG 0.017 MG
Riboflavin 0.139 MG 0.026 MG
Niacin 0.961 MG 0.091 MG
Pantothenic acid 1.349 MG 0.061 MG
Vitamin B6 0.119 MG 0.041 MG
Folate 56 UG 3 UG

Minerals

calcium

Oat is a great source of calcium and it has 800% more calcium than apple - oat has 54mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Oat is an excellent source of iron and it has 38 times more iron than apple - oat has 4.7mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Oat is an excellent source of potassium and it has 301% more potassium than apple - oat has 429mg of potassium per 100 grams and apple has 107mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than apple per 100 grams.

Oats Apple
alpha linoleic acid 0.111 G 0.009 G
Total 0.111 G 0.009 G

omega 6s

Comparing omega-6 fatty acids, oat has more linoleic acid than apple per 100 grams.

Oats Apple
linoleic acid 2.424 G 0.043 G
Total 2.424 G 0.043 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 Apple .

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) .

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FAQ

Does oats or apple contain more calories in 100 grams?
Oat is high in calories and apple has 90% less calories than oat - oat has 389 calories in 100g and apple has 52 calories.

Does oats or apple have more carbohydrates?
By weight, oat is high in carbohydrates and apple has 80% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and apple has 13.8g of carbohydrates.

Does oats or apple contain more iron?
Oat is an abundant source of iron and it has 38 times more iron than apple - oat has 4.7mg of iron in 100 grams and apple has 0.12mg of iron.

Does oats or apple contain more potassium?
Oat is a rich source of potassium and it has 300% more potassium than apple - oat has 429mg of potassium in 100 grams and apple has 107mg of potassium.

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