Oatmeal vs. Oats

Nutrition comparison of Oatmeal and Oats


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

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

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

  • Both oats and oatmeal are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Oat has more pantothenic acid.
Detailed nutritional comparison of oatmeal and oats 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 Oats (Oats (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Oatmeal src
Image of Oats src

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


Calories and Carbs

calories

Both oats and oatmeal are high in calories. Oat has a little more calories (6%) than oatmeal by weight - oat has 389 calories per 100 grams and oatmeal has 367 calories.

For macronutrient ratios, oatmeal is similar to oats for protein, carbs and fat. Oatmeal has a macronutrient ratio of 17:69:15 and for oats, 17:67:16 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oatmeal Oats
Protein 17% 17%
Carbohydrates 69% 67%
Fat 15% 16%
Alcohol ~ ~

carbohydrates

Both oats and oatmeal are high in carbohydrates. Oat is very similar to oat for carbohydrates - oat has 66.3g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.

dietary fiber

Both oats and oatmeal are high in dietary fiber. Oat has a little more dietary fiber (8%) than oatmeal by weight - oat has 10.6g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.

sugar

Oatmeal and oats contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and oat does not contain significant amounts.

Protein

protein

Both oats and oatmeal are high in protein. Oat has a little more protein (6%) than oatmeal by weight - oat has 16.9g of protein per 100 grams and oatmeal has 16g of protein.

Fat

saturated fat

Oats and oatmeal contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.

Vitamins

Vitamin E

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

The B Vitamins

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

Oatmeal Oats
Thiamin 0.73 MG 0.763 MG
Riboflavin 0.14 MG 0.139 MG
Niacin 0.78 MG 0.961 MG
Pantothenic acid ~ 1.349 MG
Vitamin B6 0.12 MG 0.119 MG
Folate 32 UG 56 UG

Minerals

calcium

Both oats and oatmeal are high in calcium. Oat has a little more calcium (4%) than oatmeal by weight - oat has 54mg of calcium per 100 grams and oatmeal has 52mg of calcium.

iron

Both oats and oatmeal are high in iron. Oat has 12% more iron than oatmeal - oat has 4.7mg of iron per 100 grams and oatmeal has 4.2mg of iron.

potassium

Both oats and oatmeal are high in potassium. Oat has 23% more potassium than oatmeal - oat has 429mg 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 Oats (Oats (Includes foods for USDA's Food Distribution Program)) .

Oatmeal g

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G Water G
G Starch G
G Alcohol G


FAQ

Does oats or oatmeal contain more calories in 100 grams?
Both oats and oatmeal are high in calories. Oat has a little more calories ( 10%) than oatmeal by weight - oat has 389 calories in 100g and oatmeal has 367 calories.

Does oats or oatmeal have more carbohydrates?
By weight, both oats and oatmeal are high in carbohydrates. oat is very similar to oat for carbohydrates - oat has 66.3g of carbs for 100g and oatmeal has 67g of carbohydrates.

Does oats or oatmeal contain more calcium?
Both oats and oatmeal are high in calcium. Oat has a little more calcium ( 0%) than oatmeal by weight - oat has 54mg of calcium in 100 grams and oatmeal has 52mg of calcium.

Does oats or oatmeal contain more iron?
Both oats and oatmeal are high in iron. Oat has 10% more iron than oatmeal - oat has 4.7mg of iron in 100 grams and oatmeal has 4.2mg of iron.

Does oats or oatmeal contain more potassium?
Both oats and oatmeal are high in potassium. Oat has 20% more potassium than oatmeal - oat has 429mg of potassium in 100 grams and oatmeal has 350mg of potassium.