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.
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.
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.
Oatmeal g
()
|
Daily Values (%) |
Apple 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 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.