Oatmeal vs. Grapes
Nutrition comparison of Oatmeal and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and grapes:
- Grape has 19.5 times less saturated fat than oatmeal.
- Oatmeal has more thiamin, riboflavin, niacin and folate, however, grape contains more pantothenic acid.
- Oatmeal has signficantly less sugar than grape.
- Oatmeal is a great source of calcium.
- 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 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
Oatmeal is high in calories and grape has 81% less calories than oatmeal - oatmeal has 367 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, oatmeal is heavier in protein, much lighter in carbs and heavier in fat compared to grapes per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for grapes, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Grapes | |
|---|---|---|
| Protein | 17% | 4% |
| Carbohydrates | 69% | 95% |
| Fat | 15% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and grape has 73% less carbohydrates than oatmeal - oatmeal has 67g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has 989% more dietary fiber than grape - oatmeal has 9.8g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Oatmeal has signficantly less sugar than grape - oatmeal has 1g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 21 times more protein than grape - oatmeal has 16g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Grape has 19.5 times less saturated fat than oatmeal - oatmeal has 1.1g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Grape has more Vitamin C than oatmeal - grape has 3.2mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Grapes and oatmeal contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Oatmeal and grapes contain similar amounts of Vitamin E - oatmeal has 0.47mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Grape has more Vitamin K than oatmeal - grape has 14.6ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin, niacin and folate, however, grape contains more pantothenic acid. Both oatmeal and grapes contain significant amounts of Vitamin B6.
| Oatmeal | Grapes | |
|---|---|---|
| Thiamin | 0.73 MG | 0.069 MG |
| Riboflavin | 0.14 MG | 0.07 MG |
| Niacin | 0.78 MG | 0.188 MG |
| Pantothenic acid | ~ | 0.05 MG |
| Vitamin B6 | 0.12 MG | 0.086 MG |
| Folate | 32 UG | 2 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 420% more calcium than grape - oatmeal has 52mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 10 times more iron than grape - oatmeal has 4.2mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 83% more potassium than grape - oatmeal has 350mg of potassium per 100 grams and grape has 191mg 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 (%) |
Grapes 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 oatmeal or grapes contain more calories in 100 grams?Oatmeal is high in calories and grape has 80% less calories than oatmeal - oatmeal has 367 calories in 100g and grape has 69 calories.
Does oatmeal or grapes have more carbohydrates?
By weight, oatmeal is high in carbohydrates and grape has 70% fewer carbohydrates than oatmeal - oatmeal has 67g of carbs for 100g and grape has 18.1g of carbohydrates.
Does oatmeal or grapes contain more iron?
Oatmeal is an abundant source of iron and it has 10 times more iron than grape - oatmeal has 4.2mg of iron in 100 grams and grape has 0.36mg of iron.
Does oatmeal or grapes contain more potassium?
Oatmeal is a rich source of potassium and it has 80% more potassium than grape - oatmeal has 350mg of potassium in 100 grams and grape has 191mg of potassium.