Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and raspberries:
Oat is high in calories and raspberry has 87% less calories than oat - raspberry has 52 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is heavier in protein, lighter in carbs and heavier in fat compared to raspberries per calorie. Oats has a macronutrient ratio of 17:67:16 and for raspberries, 8:81:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Oats | Raspberries | |
---|---|---|
Protein | 17% | 8% |
Carbohydrates | 67% | 81% |
Fat | 16% | 11% |
Alcohol | ~ | ~ |
Oat is high in carbohydrates and raspberry has 82% less carbohydrates than oat - raspberry has 11.9g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
Both raspberries and oats are high in dietary fiber. Oat has 63% more dietary fiber than raspberry - raspberry has 6.5g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
Oat has less sugar than raspberry - raspberry has 4.4g of sugar per 100 grams and oat does not contain significant amounts.
Oat is an excellent source of protein and it has 13 times more protein than raspberry - raspberry has 1.2g of protein per 100 grams and oat has 16.9g of protein.
Raspberry has 63 times less saturated fat than oat - raspberry has 0.02g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Raspberry is an excellent source of Vitamin C and it has more Vitamin C than oat - raspberry has 26.2mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Raspberries and oats contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Raspberry has more Vitamin E than oat - raspberry has 0.87mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Raspberry has more Vitamin K than oat - raspberry has 7.8ug of Vitamin K per 100 grams and oat does not contain significant amounts.
Oat has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both oats and raspberries contain significant amounts of niacin.
Oats | Raspberries | |
---|---|---|
Thiamin | 0.763 MG | 0.032 MG |
Riboflavin | 0.139 MG | 0.038 MG |
Niacin | 0.961 MG | 0.598 MG |
Pantothenic acid | 1.349 MG | 0.329 MG |
Vitamin B6 | 0.119 MG | 0.055 MG |
Folate | 56 UG | 21 UG |
Oat is a great source of calcium and it has 116% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and oat has 54mg of calcium.
Oat is an excellent source of iron and it has 584% more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and oat has 4.7mg of iron.
Oat is an excellent source of potassium and it has 184% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and oat has 429mg of potassium.
For omega-3 fatty acids, both oats and raspberries contain significant amounts of alpha linoleic acid (ALA).
Oats | Raspberries | |
---|---|---|
alpha linoleic acid | 0.111 G | 0.126 G |
Total | 0.111 G | 0.126 G |
Comparing omega-6 fatty acids, oat has more linoleic acid than raspberry per 100 grams.
Oats | Raspberries | |
---|---|---|
linoleic acid | 2.424 G | 0.249 G |
Total | 2.424 G | 0.249 G |
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 Oats or Raspberries .
Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Raspberries (Raspberries, raw) .
Oats 100g
(
100 g
)
|
Daily Values (%) |
Raspberries 100g
(
100 g
)
|
|||||
---|---|---|---|---|---|---|---|
389KCAL 20% |
|
648% | calories | 5% |
|
52KCAL 3% | |
66G 27% |
|
450% | carbohydrates | 5% |
|
12G 5% | |
11G 42% |
|
69% | dietary fiber | 5% |
|
6.5G 26% | |
5% | sugar | >999% | 4.4G | ||||
6.9G 11% |
|
961% | total fat | 5% |
|
0.65G 1% | |
1.2G 7% |
|
>999% | saturated fat | 5% |
|
0.02G 0.1% | |
2.2G | >999% | monounsaturated fat | 5% | 0.06G | |||
2.5G | 558% | polyunsaturated fat | 5% | 0.38G | |||
2MG 0.1% |
|
100% | sodium | 5% |
|
1MG 0.1% | |
5% | Vitamins and Minerals | 5% | |||||
|
5% | Vitamin A | >999% |
|
2UG 0.3% | ||
|
5% | Vitamin C | >999% |
|
26MG 35% | ||
54MG 5% |
|
116% | calcium | 5% |
|
25MG 3% | |
4.7MG 26% |
|
581% | iron | 5% |
|
0.69MG 4% | |
177MG 57% |
|
705% | magnesium | 5% |
|
22MG 7% | |
429MG 19% |
|
184% | potassium | 5% |
|
151MG 7% | |
0.76MG 69% |
|
>999% | thiamin (Vit B1) | 5% |
|
0.03MG 3% | |
0.14MG 13% |
|
249% | riboflavin (Vit B2) | 5% |
|
0.04MG 4% | |
0.96MG 7% |
|
60% | niacin (Vit B3) | 5% |
|
0.6MG 4% | |
0.12MG 9% |
|
100% | Vitamin B6 | 5% |
|
0.06MG 4% | |
1.3MG 27% |
|
294% | pantothenic acid (Vit B5) | 5% |
|
0.33MG 7% | |
56UG 14% |
|
167% | folate (Vit B9) | 5% |
|
21UG 5% | |
|
5% | Vitamin E | >999% |
|
0.87MG 6% | ||
|
5% | Vitamin K | >999% |
|
7.8UG 9% | ||
17G 34% |
|
>999% | protein | 5% |
|
1.2G 2% | |
|
5% | choline | >999% |
|
12MG 3% | ||
0.63MG 52% |
|
599% | copper | 5% |
|
0.09MG 8% | |
4.9MG 273% |
|
631% | manganese | 5% |
|
0.67MG 37% | |
523MG 75% |
|
>999% | phosphorus | 5% |
|
29MG 4% | |
|
5% | selenium | >999% |
|
0.2UG 0.4% | ||
4MG 50% |
|
852% | zinc | 5% |
|
0.42MG 5% | |
8.2G | 5% | Water | 949% | 86G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |