Oatmeal vs. Russet Potato
Nutrition comparison of Oatmeal and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and russet potato:
- Both russet potato and oatmeal are high in potassium.
- Oatmeal has more thiamin and riboflavin, however, russet potato contains more pantothenic acid and Vitamin B6.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of dietary fiber, iron and protein.
- Russet potato has 41.6 times less saturated fat than oatmeal.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Russet Potato (Potatoes, russet, flesh and skin, raw (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 russet potato has 78% less calories than oatmeal - russet potato has 79 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 russet potato per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Russet Potato | |
|---|---|---|
| Protein | 17% | 11% |
| Carbohydrates | 69% | 89% |
| Fat | 15% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and russet potato has 73% less carbohydrates than oatmeal - russet potato has 18.1g 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 654% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Russet potato and oatmeal contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 648% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Russet potato has 41.6 times less saturated fat than oatmeal - russet potato has 0.03g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Russet potato has more Vitamin C than oatmeal - russet potato has 5.7mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Russet potato and oatmeal contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Russet potato and oatmeal contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Russet potato and oatmeal contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin and riboflavin, however, russet potato contains more pantothenic acid and Vitamin B6. Both oatmeal and russet potato contain significant amounts of niacin and folate.
| Oatmeal | Russet Potato | |
|---|---|---|
| Thiamin | 0.73 MG | 0.082 MG |
| Riboflavin | 0.14 MG | 0.033 MG |
| Niacin | 0.78 MG | 1.035 MG |
| Pantothenic acid | ~ | 0.301 MG |
| Vitamin B6 | 0.12 MG | 0.345 MG |
| Folate | 32 UG | 14 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 300% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 388% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both russet potato and oatmeal are high in potassium. Russet potato has 19% more potassium than oatmeal - russet potato has 417mg 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Oatmeal g
()
|
Daily Values (%) |
Russet Potato 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 russet potato or oatmeal contain more calories in 100 grams?Oatmeal is high in calories and russet potato has 80% less calories than oatmeal - russet potato has 79 calories in 100g and oatmeal has 367 calories.
Does russet potato or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and russet potato has 70% fewer carbohydrates than oatmeal - russet potato has 18.1g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does russet potato or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 390% more iron than russet potato - russet potato has 0.86mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does russet potato or oatmeal contain more potassium?
Both russet potato and oatmeal are high in potassium. Russet potato has 20% more potassium than oatmeal - russet potato has 417mg of potassium in 100 grams and oatmeal has 350mg of potassium.