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 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Oats source
Image of Almonds source

Calories and Carbs

calories

Both oats and almonds are high in calories - oat has 389kcal of calories per 100 grams and almond has 579kcal of calories.

dietary fiber

Both oats and almonds are high in dietary fiber - 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 - oat has 16.9g of protein per 100 grams and almond has 21.2g of protein.

Fat

saturated fat

Oat has 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

Almonds and oats contain similar amounts of 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 a 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 - 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 4.7mg of iron per 100 grams and almond has 3.7mg of iron.

potassium

Both oats and almonds are high in potassium - 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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