Oats vs. Grapefruit
Nutrition comparison of Oats and Grapefruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
grapefruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and grapefruit:
- Grapefruit has 56.9 times less saturated fat than oat.
- Grapefruit is an excellent source of Vitamin C.
- 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 Grapefruit (Grapefruit, raw, pink and red, all areas) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and grapefruit has 89% less calories than oat - oat has 389 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to grapefruit per calorie. Oats has a macronutrient ratio of 17:67:16 and for grapefruit, 7:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Grapefruit | |
|---|---|---|
| Protein | 17% | 7% |
| Carbohydrates | 67% | 91% |
| Fat | 16% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and grapefruit has 84% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 563% more dietary fiber than grapefruit - oat has 10.6g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Oat has less sugar than grapefruit - grapefruit has 6.9g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 20 times more protein than grapefruit - oat has 16.9g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Grapefruit has 56.9 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has more Vitamin C than oat - grapefruit has 31.2mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Grapefruit has more Vitamin A than oat - grapefruit has 58ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Grapefruit and oats contain similar amounts of Vitamin E - grapefruit has 0.13mg of Vitamin E 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 | Grapefruit | |
|---|---|---|
| Thiamin | 0.763 MG | 0.043 MG |
| Riboflavin | 0.139 MG | 0.031 MG |
| Niacin | 0.961 MG | 0.204 MG |
| Pantothenic acid | 1.349 MG | 0.262 MG |
| Vitamin B6 | 0.119 MG | 0.053 MG |
| Folate | 56 UG | 13 UG |
Minerals
calcium
Oat is a great source of calcium and it has 145% more calcium than grapefruit - oat has 54mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Oat is an excellent source of iron and it has 58 times more iron than grapefruit - oat has 4.7mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Oat is an excellent source of potassium and it has 218% more potassium than grapefruit - oat has 429mg of potassium per 100 grams and grapefruit has 135mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Oats | Grapefruit | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.008 G |
| Total | 0.111 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than grapefruit per 100 grams.
| Oats | Grapefruit | |
|---|---|---|
| linoleic acid | 2.424 G | 0.029 G |
| Total | 2.424 G | 0.029 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 Grapefruit (Grapefruit, raw, pink and red, all areas) .
Oats g
()
|
Daily Values (%) |
Grapefruit g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oats or grapefruit contain more calories in 100 grams?Oat is high in calories and grapefruit has 90% less calories than oat - oat has 389 calories in 100g and grapefruit has 42 calories.
Does oats or grapefruit have more carbohydrates?
By weight, oat is high in carbohydrates and grapefruit has 80% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does oats or grapefruit contain more iron?
Oat is an abundant source of iron and it has 58 times more iron than grapefruit - oat has 4.7mg of iron in 100 grams and grapefruit has 0.08mg of iron.
Does oats or grapefruit contain more potassium?
Oat is a rich source of potassium and it has 220% more potassium than grapefruit - oat has 429mg of potassium in 100 grams and grapefruit has 135mg of potassium.