Oats vs. Almonds

Nutrition comparison of Oats and Almonds


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

We compared the nutritional contents of oats versus almonds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in oats and almonds:

  • Both oats and almonds are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Almond is an excellent source of Vitamin E.
  • Oat has 68% less saturated fat than almond.
  • Oat has more thiamin and pantothenic acid, however, almond contains more riboflavin and niacin.
Detailed nutritional comparison of oats and almonds 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Almonds src

Here's an infographic summarizing the nutritional differences between oats and almonds. marks particularly rich nutrients.


Calories and Carbs

calories

Both oats and almonds are high in calories. Almond has 49% more calories than oat - oat has 389 calories per 100 grams and almond has 579 calories.

For macronutrient ratios, oats is much heavier in carbs, much lighter in fat and similar to almonds for protein. Oats has a macronutrient ratio of 17:67:16 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Almonds
Protein 17% 14%
Carbohydrates 67% 14%
Fat 16% 73%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and almond has 67% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and almond has 21.6g of carbohydrates.

dietary fiber

Both oats and almonds are high in dietary fiber. Almond has 18% more dietary fiber than oat - oat has 10.6g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.

sugar

Oat has less sugar than almond - almond has 4.4g of sugar per 100 grams and oat does not contain significant amounts.

Protein

protein

Both oats and almonds are high in protein. Almond has 25% more protein than oat - oat has 16.9g of protein per 100 grams and almond has 21.2g of protein.

Fat

saturated fat

Oat has 68% less saturated fat than almond - oat has 1.2g of saturated fat per 100 grams and almond has 3.8g of saturated fat.

trans fat

Both almonds and oats are low in trans fat - almond has 0.02g of trans fat per 100 grams and oat does not contain significant amounts.

Vitamins

Vitamin A

Almonds and oats contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and oat does not contain significant amounts.

Vitamin E

Almond is an excellent source of Vitamin E and it has more Vitamin E than oat - almond has 25.6mg of Vitamin E per 100 grams and oat does not contain significant amounts.

The B Vitamins

Oat has more thiamin and pantothenic acid, however, almond contains more riboflavin and niacin. Both oats and almonds contain significant amounts of Vitamin B6 and folate.

Oats Almonds
Thiamin 0.763 MG 0.205 MG
Riboflavin 0.139 MG 1.138 MG
Niacin 0.961 MG 3.618 MG
Pantothenic acid 1.349 MG 0.471 MG
Vitamin B6 0.119 MG 0.137 MG
Folate 56 UG 44 UG

Minerals

calcium

Both oats and almonds are high in calcium. Almond has 398% more calcium than oat - oat has 54mg of calcium per 100 grams and almond has 269mg of calcium.

iron

Both oats and almonds are high in iron. Oat has 27% more iron than almond - oat has 4.7mg of iron per 100 grams and almond has 3.7mg of iron.

potassium

Both oats and almonds are high in potassium. Almond has 71% more potassium than oat - oat has 429mg of potassium per 100 grams and almond has 733mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than almond per 100 grams.

Oats Almonds
alpha linoleic acid 0.111 G 0.003 G
Total 0.111 G 0.003 G

omega 6s

Comparing omega-6 fatty acids, almond has more linoleic acid than oat per 100 grams.

Oats Almonds
linoleic acid 2.424 G 12.324 G
other omega 6 ~ 0.002 G
Total 2.424 G 12.326 G



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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Almonds (Nuts, almonds) .

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FAQ

Does oats or almonds contain more calories in 100 grams?
Both oats and almonds are high in calories. Almond has 50% more calories than oat - oat has 389 calories in 100g and almond has 579 calories.

Does oats or almonds have more carbohydrates?
By weight, oat is high in carbohydrates and almond has 70% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and almond has 21.6g of carbohydrates.

Does oats or almonds contain more calcium?
Both oats and almonds are high in calcium. Almond has 400% more calcium than oat - oat has 54mg of calcium in 100 grams and almond has 269mg of calcium.

Does oats or almonds contain more iron?
Both oats and almonds are high in iron. Oat has 30% more iron than almond - oat has 4.7mg of iron in 100 grams and almond has 3.7mg of iron.

Does oats or almonds contain more potassium?
Both oats and almonds are high in potassium. Almond has 70% more potassium than oat - oat has 429mg of potassium in 100 grams and almond has 733mg of potassium.