Oatmeal vs. Plums
Nutrition comparison of Oatmeal and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and plums:
- Oatmeal has 8.9 times less sugar than plum.
- Oatmeal has more thiamin, riboflavin, Vitamin B6 and folate, however, plum contains more pantothenic acid.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of dietary fiber, iron, potassium and protein.
- Plum has 64.2 times less saturated fat than oatmeal.
- Plum has signficantly more Vitamin C than oatmeal.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and plum has 87% less calories than oatmeal - plum has 46 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, lighter in carbs and heavier in fat compared to plums per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Plums | |
|---|---|---|
| Protein | 17% | 6% |
| Carbohydrates | 69% | 89% |
| Fat | 15% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and plum has 83% less carbohydrates than oatmeal - plum has 11.4g 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 600% more dietary fiber than plum - plum has 1.4g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal has 8.9 times less sugar than plum - plum has 9.9g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 21 times more protein than plum - plum has 0.7g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Plum has 64.2 times less saturated fat than oatmeal - plum has 0.02g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Plum has signficantly more Vitamin C than oatmeal - plum has 9.5mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Plum has more Vitamin A than oatmeal - plum has 17ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Plums and oatmeal contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Plum has more Vitamin K than oatmeal - plum has 6.4ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin, Vitamin B6 and folate, however, plum contains more pantothenic acid. Both oatmeal and plums contain significant amounts of niacin.
| Oatmeal | Plums | |
|---|---|---|
| Thiamin | 0.73 MG | 0.028 MG |
| Riboflavin | 0.14 MG | 0.026 MG |
| Niacin | 0.78 MG | 0.417 MG |
| Pantothenic acid | ~ | 0.135 MG |
| Vitamin B6 | 0.12 MG | 0.029 MG |
| Folate | 32 UG | 5 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 767% more calcium than plum - plum has 6mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 23 times more iron than plum - plum has 0.17mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 123% more potassium than plum - plum has 157mg 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 (%) |
Plums 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 plums or oatmeal contain more calories in 100 grams?Oatmeal is high in calories and plum has 90% less calories than oatmeal - plum has 46 calories in 100g and oatmeal has 367 calories.
Does plums or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and plum has 80% fewer carbohydrates than oatmeal - plum has 11.4g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does plums or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 23 times more iron than plum - plum has 0.17mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does plums or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 120% more potassium than plum - plum has 157mg of potassium in 100 grams and oatmeal has 350mg of potassium.