Oats vs. Grapes
Nutrition comparison of Oats and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and grapes:
- Grape has 21.5 times less saturated fat than oat.
- Oat has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Oat has signficantly less sugar than grape.
- 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 Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and grape has 82% less calories than oat - oat has 389 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to grapes per calorie. Oats has a macronutrient ratio of 17:67:16 and for grapes, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Grapes | |
|---|---|---|
| Protein | 17% | 4% |
| Carbohydrates | 67% | 95% |
| Fat | 16% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and grape has 73% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 10 times more dietary fiber than grape - oat has 10.6g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Oat has signficantly less sugar than grape - grape has 15.5g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 22 times more protein than grape - oat has 16.9g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Grape has 21.5 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Grape has more Vitamin C than oat - grape has 3.2mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Grapes and oats contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Grapes and oats contain similar amounts of Vitamin E - grape has 0.19mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Grape has more Vitamin K than oat - grape has 14.6ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both oats and grapes contain significant amounts of Vitamin B6.
| Oats | Grapes | |
|---|---|---|
| Thiamin | 0.763 MG | 0.069 MG |
| Riboflavin | 0.139 MG | 0.07 MG |
| Niacin | 0.961 MG | 0.188 MG |
| Pantothenic acid | 1.349 MG | 0.05 MG |
| Vitamin B6 | 0.119 MG | 0.086 MG |
| Folate | 56 UG | 2 UG |
Minerals
calcium
Oat is a great source of calcium and it has 440% more calcium than grape - oat has 54mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Oat is an excellent source of iron and it has 12 times more iron than grape - oat has 4.7mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Oat is an excellent source of potassium and it has 125% more potassium than grape - oat has 429mg of potassium per 100 grams and grape has 191mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than grape per 100 grams.
| Oats | Grapes | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.011 G |
| Total | 0.111 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than grape per 100 grams.
| Oats | Grapes | |
|---|---|---|
| linoleic acid | 2.424 G | 0.037 G |
| Total | 2.424 G | 0.037 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.
Oats g
()
|
Daily Values (%) |
Grapes g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 oats or grapes contain more calories in 100 grams?Oat is high in calories and grape has 80% less calories than oat - oat has 389 calories in 100g and grape has 69 calories.
Does oats or grapes have more carbohydrates?
By weight, oat is high in carbohydrates and grape has 70% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and grape has 18.1g of carbohydrates.
Does oats or grapes contain more iron?
Oat is an abundant source of iron and it has 12 times more iron than grape - oat has 4.7mg of iron in 100 grams and grape has 0.36mg of iron.
Does oats or grapes contain more potassium?
Oat is a rich source of potassium and it has 130% more potassium than grape - oat has 429mg of potassium in 100 grams and grape has 191mg of potassium.