Oatmeal vs. Spinach
Nutrition comparison of Oatmeal and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and spinach:
- Both spinach and oatmeal are high in calcium, dietary fiber, iron and potassium.
- Oatmeal has more thiamin, however, spinach contains more pantothenic acid and folate.
- Oatmeal is an excellent source of protein.
- Spinach has 16.6 times less saturated fat than oatmeal.
- Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and spinach has 94% less calories than oatmeal - spinach has 23 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is much lighter in protein, heavier in carbs and heavier in fat compared to spinach per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Spinach | |
|---|---|---|
| Protein | 17% | 40% |
| Carbohydrates | 69% | 49% |
| Fat | 15% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and spinach has 95% less carbohydrates than oatmeal - spinach has 3.6g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both spinach and oatmeal are high in dietary fiber. Oatmeal has 345% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Spinach and oatmeal contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 459% more protein than spinach - spinach has 2.9g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Spinach has 16.6 times less saturated fat than oatmeal - spinach has 0.06g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than oatmeal - spinach has 28.1mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than oatmeal - spinach has 469ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Spinach has 332% more Vitamin E than oatmeal - spinach has 2mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than oatmeal - spinach has 482.9ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, however, spinach contains more pantothenic acid and folate. Both oatmeal and spinach contain significant amounts of riboflavin, niacin and Vitamin B6.
| Oatmeal | Spinach | |
|---|---|---|
| Thiamin | 0.73 MG | 0.078 MG |
| Riboflavin | 0.14 MG | 0.189 MG |
| Niacin | 0.78 MG | 0.724 MG |
| Pantothenic acid | ~ | 0.065 MG |
| Vitamin B6 | 0.12 MG | 0.195 MG |
| Folate | 32 UG | 194 UG |
Minerals
calcium
Both spinach and oatmeal are high in calcium. Spinach has 90% more calcium than oatmeal - spinach has 99mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both spinach and oatmeal are high in iron. Oatmeal has 55% more iron than spinach - spinach has 2.7mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both spinach and oatmeal are high in potassium. Spinach has 59% more potassium than oatmeal - spinach has 558mg 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 (%) |
Spinach 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 spinach or oatmeal contain more calories in 100 grams?Oatmeal is high in calories and spinach has 90% less calories than oatmeal - spinach has 23 calories in 100g and oatmeal has 367 calories.
Is spinach or oatmeal better for protein?
Oatmeal is a fantastic source of protein and it has 460% more protein than spinach - spinach has 2.9g of protein per 100 grams and oatmeal has 16g of protein.
Does spinach or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and spinach has 100% fewer carbohydrates than oatmeal - spinach has 3.6g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does spinach or oatmeal contain more calcium?
Both spinach and oatmeal are high in calcium. Spinach has 90% more calcium than oatmeal - spinach has 99mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does spinach or oatmeal contain more iron?
Both spinach and oatmeal are high in iron. Oatmeal has 60% more iron than spinach - spinach has 2.7mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does spinach or oatmeal contain more potassium?
Both spinach and oatmeal are high in potassium. Spinach has 60% more potassium than oatmeal - spinach has 558mg of potassium in 100 grams and oatmeal has 350mg of potassium.