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.
Detailed nutritional comparison of oats and grapefruit 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 Grapefruit (Grapefruit, raw, pink and red, all areas) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Grapefruit src

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, 7:91:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Grapefruit
Protein 17% 7%
Carbohydrates 67% 91%
Fat 16% 2%
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 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 Grapefruit .

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) .

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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.

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