Oatmeal vs. Apple

Nutrition comparison of Oatmeal and Apple


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

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

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

  • Both apple and oatmeal are high in dietary fiber.
  • Apple has 38.6 times less saturated fat than oatmeal.
  • Oatmeal has 9.3 times less sugar than apple.
  • Oatmeal has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, apple contains more pantothenic acid.
  • Oatmeal is a great source of calcium.
  • Oatmeal is an excellent source of iron, potassium and protein.
Detailed nutritional comparison of oatmeal 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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) 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 Oatmeal src
Image of Apple src

Calories and Carbs

calories

Oatmeal is high in calories and apple has 86% less calories than oatmeal - apple has 52 calories per 100 grams and oatmeal has 367 calories.

For macronutrient ratios, oatmeal is heavier in protein, much lighter in carbs and heavier in fat compared to apple per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for apple, 2:96:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oatmeal Apple
Protein 17% 2%
Carbohydrates 69% 96%
Fat 15% 3%
Alcohol ~ ~

carbohydrates

Oatmeal is high in carbohydrates and apple has 79% less carbohydrates than oatmeal - apple has 13.8g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.

dietary fiber

Both apple and oatmeal are high in dietary fiber. Oatmeal has 308% more dietary fiber than apple - apple has 2.4g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.

sugar

Oatmeal has 9.3 times less sugar than apple - apple has 10.4g of sugar per 100 grams and oatmeal has 1g of sugar.

Protein

protein

Oatmeal is an excellent source of protein and it has 60 times more protein than apple - apple has 0.26g of protein per 100 grams and oatmeal has 16g of protein.

Fat

saturated fat

Apple has 38.6 times less saturated fat than oatmeal - apple has 0.03g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Apple and oatmeal contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.

Vitamin K

Apple and oatmeal contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.

The B Vitamins

Oatmeal has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, apple contains more pantothenic acid.

Oatmeal Apple
Thiamin 0.73 MG 0.017 MG
Riboflavin 0.14 MG 0.026 MG
Niacin 0.78 MG 0.091 MG
Pantothenic acid ~ 0.061 MG
Vitamin B6 0.12 MG 0.041 MG
Folate 32 UG 3 UG

Minerals

calcium

Oatmeal is a great source of calcium and it has 767% more calcium than apple - apple has 6mg of calcium per 100 grams and oatmeal has 52mg of calcium.

iron

Oatmeal is an excellent source of iron and it has 34 times more iron than apple - apple has 0.12mg of iron per 100 grams and oatmeal has 4.2mg of iron.

potassium

Oatmeal is an excellent source of potassium and it has 227% more potassium than apple - apple has 107mg 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.

Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) .

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G Water G
G Starch G
G Alcohol G


FAQ

Does apple or oatmeal contain more calories in 100 grams?
Oatmeal is high in calories and apple has 90% less calories than oatmeal - apple has 52 calories in 100g and oatmeal has 367 calories.

Does apple or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and apple has 80% fewer carbohydrates than oatmeal - apple has 13.8g of carbs for 100g and oatmeal has 67g of carbohydrates.

Does apple or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 34 times more iron than apple - apple has 0.12mg of iron in 100 grams and oatmeal has 4.2mg of iron.

Does apple or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 230% more potassium than apple - apple has 107mg of potassium in 100 grams and oatmeal has 350mg of potassium.

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