Oats vs. Orange

Nutrition comparison of Oats and Orange


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

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

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

  • Both oats and orange are high in calcium and dietary fiber.
  • Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Oat is an excellent source of iron, potassium and protein.
  • Orange has 47.6 times less saturated fat than oat.
  • Orange is an excellent source of Vitamin C.
Detailed nutritional comparison of oats and orange 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 Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Orange src

Calories and Carbs

calories

Oat is high in calories and orange has 88% less calories than oat - oat has 389 calories per 100 grams and orange has 46 calories.

For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to orange per calorie. Oats has a macronutrient ratio of 17:67:16 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Orange
Protein 17% 6%
Carbohydrates 67% 91%
Fat 16% 4%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and orange has 83% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and orange has 11.5g of carbohydrates.

dietary fiber

Both oats and orange are high in dietary fiber. Oat has 342% more dietary fiber than orange - oat has 10.6g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.

sugar

Oat has less sugar than orange - orange has 9.1g of sugar per 100 grams and oat does not contain significant amounts.



Protein

protein

Oat is an excellent source of protein and it has 23 times more protein than orange - oat has 16.9g of protein per 100 grams and orange has 0.7g of protein.

Fat

saturated fat

Orange has 47.6 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and orange has 0.03g of saturated fat.

Vitamins

Vitamin C

Orange is an excellent source of Vitamin C and it has more Vitamin C than oat - orange has 45mg of Vitamin C per 100 grams and oat does not contain significant amounts.

Vitamin A

Orange has more Vitamin A than oat - orange has 11ug of Vitamin A per 100 grams and oat does not contain significant amounts.

Vitamin E

Orange and oats contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and oat does not contain significant amounts.

The B Vitamins

Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Oats Orange
Thiamin 0.763 MG 0.1 MG
Riboflavin 0.139 MG 0.04 MG
Niacin 0.961 MG 0.4 MG
Pantothenic acid 1.349 MG 0.25 MG
Vitamin B6 0.119 MG 0.051 MG
Folate 56 UG 17 UG

Minerals

calcium

Both oats and orange are high in calcium. Oat has 26% more calcium than orange - oat has 54mg of calcium per 100 grams and orange has 43mg of calcium.

iron

Oat is an excellent source of iron and it has 51 times more iron than orange - oat has 4.7mg of iron per 100 grams and orange has 0.09mg of iron.

potassium

Oat is an excellent source of potassium and it has 154% more potassium than orange - oat has 429mg of potassium per 100 grams and orange has 169mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Oats Orange
alpha linoleic acid 0.111 G 0.011 G
Total 0.111 G 0.011 G

omega 6s

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

Oats Orange
linoleic acid 2.424 G 0.031 G
Total 2.424 G 0.031 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 Orange (Oranges, raw, Florida) .

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