Oatmeal vs. Avocado
Nutrition comparison of Oatmeal and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and avocado:
- Both avocado and oatmeal are high in calories, dietary fiber and potassium.
- Avocado has signficantly more Vitamin C than oatmeal.
- Oatmeal has more thiamin, however, avocado contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of iron and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both avocado and oatmeal are high in calories. Oatmeal has 120% more calories than avocado - avocado has 167 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, much heavier in carbs and much lighter in fat compared to avocado per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Avocado | |
|---|---|---|
| Protein | 17% | 4% |
| Carbohydrates | 69% | 19% |
| Fat | 15% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and avocado has 87% less carbohydrates than oatmeal - avocado has 8.6g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both avocado and oatmeal are high in dietary fiber. Oatmeal has 44% more dietary fiber than avocado - avocado has 6.8g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Avocado and oatmeal contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 716% more protein than avocado - avocado has 2g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Oatmeal has 48% less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than oatmeal - avocado has 8.8mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than oatmeal - avocado has 7ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Avocado has 319% more Vitamin E than oatmeal - avocado has 2mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Avocado has more Vitamin K than oatmeal - avocado has 21ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, however, avocado contains more niacin, pantothenic acid, Vitamin B6 and folate. Both oatmeal and avocado contain significant amounts of riboflavin.
| Oatmeal | Avocado | |
|---|---|---|
| Thiamin | 0.73 MG | 0.075 MG |
| Riboflavin | 0.14 MG | 0.143 MG |
| Niacin | 0.78 MG | 1.912 MG |
| Pantothenic acid | ~ | 1.463 MG |
| Vitamin B6 | 0.12 MG | 0.287 MG |
| Folate | 32 UG | 89 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 300% more calcium than avocado - avocado has 13mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 589% more iron than avocado - avocado has 0.61mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both avocado and oatmeal are high in potassium. Avocado has 45% more potassium than oatmeal - avocado has 507mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Oatmeal g
()
|
Daily Values (%) |
Avocado 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 avocado or oatmeal contain more calories in 100 grams?Both avocado and oatmeal are high in calories. Oatmeal has 120% more calories than avocado - avocado has 167 calories in 100g and oatmeal has 367 calories.
Does avocado or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and avocado has 90% fewer carbohydrates than oatmeal - avocado has 8.6g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does avocado or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 590% more iron than avocado - avocado has 0.61mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does avocado or oatmeal contain more potassium?
Both avocado and oatmeal are high in potassium. Avocado has 50% more potassium than oatmeal - avocado has 507mg of potassium in 100 grams and oatmeal has 350mg of potassium.