Oatmeal vs. Whey Protein Powder

Nutrition comparison of Oatmeal and Whey Protein Powder


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of oatmeal versus whey protein powder (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in oatmeal and whey protein powder:

  • Both oatmeal and whey protein powder are high in calcium, calories, dietary fiber, potassium and protein.
  • Oatmeal is an excellent source of iron.
  • Whey protein powder has more riboflavin, Vitamin B6 and Vitamin B12.
Detailed nutritional comparison of oatmeal and whey protein powder is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Whey Protein Powder (Protein powder, whey based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Both oatmeal and whey protein powder are high in calories. Oatmeal has a little more calories (4%) than whey protein powder by weight - oatmeal has 367 calories per 100 grams and whey protein powder has 352 calories.

For macronutrient ratios, oatmeal is much lighter in protein, much heavier in carbs and heavier in fat compared to whey protein powder per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oatmeal Whey Protein Powder
Protein 17% 89%
Carbohydrates 69% 7%
Fat 15% 4%
Alcohol ~ ~

carbohydrates

Oatmeal is high in carbohydrates and whey protein powder has 91% less carbohydrates than oatmeal - oatmeal has 67g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.

dietary fiber

Both oatmeal and whey protein powder are high in dietary fiber. Oatmeal has 216% more dietary fiber than whey protein powder - oatmeal has 9.8g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.

sugar

Oatmeal and whey protein powder contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and whey protein powder does not contain significant amounts.

Protein

protein

Both oatmeal and whey protein powder are high in protein. Whey protein powder has 388% more protein than oatmeal - oatmeal has 16g of protein per 100 grams and whey protein powder has 78.1g of protein.

Fat

saturated fat

Oatmeal and whey protein powder contain similar amounts of saturated fat - oatmeal has 1.1g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.

cholesterol

Oatmeal has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and oatmeal does not contain significant amounts.

Vitamins

Vitamin E

Oatmeal has more Vitamin E than whey protein powder - oatmeal has 0.47mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.

The B Vitamins

Whey protein powder has more riboflavin, Vitamin B6 and Vitamin B12. Both oatmeal and whey protein powder contain significant amounts of thiamin, niacin and folate.

Oatmeal Whey Protein Powder
Thiamin 0.73 MG 0.609 MG
Riboflavin 0.14 MG 2.017 MG
Niacin 0.78 MG 1.136 MG
Vitamin B6 0.12 MG 0.607 MG
Folate 32 UG 33 UG
Vitamin B12 ~ 2.45 UG

Minerals

calcium

Both oatmeal and whey protein powder are high in calcium. Whey protein powder has 802% more calcium than oatmeal - oatmeal has 52mg of calcium per 100 grams and whey protein powder has 469mg of calcium.

iron

Oatmeal is an excellent source of iron and it has 272% more iron than whey protein powder - oatmeal has 4.2mg of iron per 100 grams and whey protein powder has 1.1mg of iron.

potassium

Both oatmeal and whey protein powder are high in potassium. Whey protein powder has 43% more potassium than oatmeal - oatmeal has 350mg of potassium per 100 grams and whey protein powder has 500mg of potassium.




Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Oatmeal or Whey Protein Powder .

Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Whey Protein Powder (Protein powder, whey based, NFS) .

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FAQ

Does oatmeal or whey protein powder contain more calories in 100 grams?
Both oatmeal and whey protein powder are high in calories. Oatmeal has a little more calories ( 0%) than whey protein powder by weight - oatmeal has 367 calories in 100g and whey protein powder has 352 calories.

Is oatmeal or whey protein powder better for protein?
Both oatmeal and whey protein powder are high in protein. Whey protein powder has 390% more protein than oatmeal - oatmeal has 16g of protein per 100 grams and whey protein powder has 78.1g of protein.

Does oatmeal or whey protein powder have more carbohydrates?
By weight, oatmeal is high in carbohydrates and whey protein powder has 90% fewer carbohydrates than oatmeal - oatmeal has 67g of carbs for 100g and whey protein powder has 6.3g of carbohydrates.

Does oatmeal or whey protein powder contain more calcium?
Both oatmeal and whey protein powder are high in calcium. Whey protein powder has 800% more calcium than oatmeal - oatmeal has 52mg of calcium in 100 grams and whey protein powder has 469mg of calcium.

Does oatmeal or whey protein powder contain more iron?
Oatmeal is an abundant source of iron and it has 270% more iron than whey protein powder - oatmeal has 4.2mg of iron in 100 grams and whey protein powder has 1.1mg of iron.

Does oatmeal or whey protein powder contain more potassium?
Both oatmeal and whey protein powder are high in potassium. Whey protein powder has 40% more potassium than oatmeal - oatmeal has 350mg of potassium in 100 grams and whey protein powder has 500mg of potassium.