Oatmeal vs. Brown Sugar
Nutrition comparison of Oatmeal and Brown Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
brown sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and brown sugar:
- Both brown sugar and oatmeal are high in calcium, calories and carbohydrates.
- Oatmeal has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, brown sugar contains more pantothenic acid.
- Oatmeal is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Brown Sugar (Sugar, brown) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown sugar and oatmeal are high in calories. Brown sugar has a little more calories (4%) than oatmeal by weight - brown sugar has 380 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 brown sugar per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for brown sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Brown Sugar | |
|---|---|---|
| Protein | 17% | ~ |
| Carbohydrates | 69% | 100% |
| Fat | 15% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both brown sugar and oatmeal are high in carbohydrates. Brown sugar has 46% more carbohydrates than oatmeal - brown sugar has 98.1g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has more dietary fiber than brown sugar - oatmeal has 9.8g of dietary fiber per 100 grams and brown sugar does not contain significant amounts.
sugar
Brown sugar is high in sugar and oatmeal has 99% less sugar than brown sugar - brown sugar has 97g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 132 times more protein than brown sugar - brown sugar has 0.12g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Brown sugar has less saturated fat than oatmeal - oatmeal has 1.1g of saturated fat per 100 grams and brown sugar does not contain significant amounts.
Vitamins
Vitamin E
Oatmeal has more Vitamin E than brown sugar - oatmeal has 0.47mg of Vitamin E per 100 grams and brown sugar does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, brown sugar contains more pantothenic acid.
| Oatmeal | Brown Sugar | |
|---|---|---|
| Thiamin | 0.73 MG | ~ |
| Riboflavin | 0.14 MG | ~ |
| Niacin | 0.78 MG | 0.11 MG |
| Pantothenic acid | ~ | 0.132 MG |
| Vitamin B6 | 0.12 MG | 0.041 MG |
| Folate | 32 UG | 1 UG |
Minerals
calcium
Both brown sugar and oatmeal are high in calcium. Brown sugar has 60% more calcium than oatmeal - brown sugar has 83mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 492% more iron than brown sugar - brown sugar has 0.71mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 163% more potassium than brown sugar - brown sugar has 133mg 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 Brown Sugar (Sugar, brown) .
Oatmeal g
()
|
Daily Values (%) |
Brown Sugar 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 brown sugar or oatmeal contain more calories in 100 grams?Both brown sugar and oatmeal are high in calories. Brown sugar has a little more calories ( 0%) than oatmeal by weight - brown sugar has 380 calories in 100g and oatmeal has 367 calories.
Does brown sugar or oatmeal have more carbohydrates?
By weight, both brown sugar and oatmeal are high in carbohydrates. brown sugar has 50% more carbohydrates than oatmeal - brown sugar has 98.1g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does brown sugar or oatmeal contain more calcium?
Both brown sugar and oatmeal are high in calcium. Brown sugar has 60% more calcium than oatmeal - brown sugar has 83mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does brown sugar or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 490% more iron than brown sugar - brown sugar has 0.71mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does brown sugar or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 160% more potassium than brown sugar - brown sugar has 133mg of potassium in 100 grams and oatmeal has 350mg of potassium.