Oats vs. Spinach
Nutrition comparison of Oats and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and spinach:
- Both spinach and oats are high in calcium, dietary fiber, iron and potassium.
- Oat has more thiamin and pantothenic acid, however, spinach contains more folate.
- Oat is an excellent source of protein.
- Spinach has 18.3 times less saturated fat than oat.
- Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and spinach has 94% less calories than oat - spinach has 23 calories per 100 grams and oat has 389 calories.
| Oats | Spinach | |
|---|---|---|
| Protein | 17% | 40% |
| Carbohydrates | 67% | 49% |
| Fat | 16% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and spinach has 95% less carbohydrates than oat - spinach has 3.6g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Both spinach and oats are high in dietary fiber. Oat has 382% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Spinach and oats contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 491% more protein than spinach - spinach has 2.9g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Spinach has 18.3 times less saturated fat than oat - spinach has 0.06g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than oat - spinach has 28.1mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than oat - spinach has 469ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Spinach has more Vitamin E than oat - spinach has 2mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than oat - spinach has 482.9ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and pantothenic acid, however, spinach contains more folate. Both oats and spinach contain significant amounts of riboflavin, niacin and Vitamin B6.
| Oats | Spinach | |
|---|---|---|
| Thiamin | 0.763 MG | 0.078 MG |
| Riboflavin | 0.139 MG | 0.189 MG |
| Niacin | 0.961 MG | 0.724 MG |
| Pantothenic acid | 1.349 MG | 0.065 MG |
| Vitamin B6 | 0.119 MG | 0.195 MG |
| Folate | 56 UG | 194 UG |
Minerals
calcium
Both spinach and oats are high in calcium. Spinach has 83% more calcium than oat - spinach has 99mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Both spinach and oats are high in iron. Oat has 74% more iron than spinach - spinach has 2.7mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both spinach and oats are high in potassium. Spinach has 30% more potassium than oat - spinach has 558mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and spinach contain significant amounts of alpha linoleic acid (ALA).
| Oats | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.138 G |
| Total | 0.111 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than spinach per 100 grams.
| Oats | Spinach | |
|---|---|---|
| linoleic acid | 2.424 G | 0.026 G |
| Total | 2.424 G | 0.026 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.
Oats 156g
(
cup
)
|
Daily Values (%) |
Spinach 30g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 607KCAL 30% |
|
>999% | calories | 5% |
|
6.9KCAL 0.3% | |
| 103G 41% |
|
>999% | carbohydrates | 5% |
|
1.1G 0.4% | |
| 17G 66% |
|
>999% | dietary fiber | 5% |
|
0.66G 3% | |
| 5% | sugar | >999% | 0.13G | ||||
| 11G 17% |
|
>999% | total fat | 5% |
|
0.12G 0.2% | |
| 1.9G 11% |
|
>999% | saturated fat | 5% |
|
0.02G 0.1% | |
| 3.4G | >999% | monounsaturated fat | 5% | 0G | |||
| 4G | >999% | polyunsaturated fat | 5% | 0.05G | |||
| 3.1MG 0.2% |
|
5% | sodium | 674% |
|
24MG 2% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
141UG 20% | ||
|
|
5% | Vitamin C | >999% |
|
8.4MG 11% | ||
| 84MG 8% |
|
180% | calcium | 5% |
|
30MG 3% | |
| 7.4MG 41% |
|
813% | iron | 5% |
|
0.81MG 5% | |
| 276MG 89% |
|
>999% | magnesium | 5% |
|
24MG 8% | |
| 669MG 29% |
|
301% | potassium | 5% |
|
167MG 7% | |
| 1.2MG 108% |
|
>999% | thiamin (Vit B1) | 5% |
|
0.02MG 2% | |
| 0.22MG 20% |
|
266% | riboflavin (Vit B2) | 5% |
|
0.06MG 5% | |
| 1.5MG 11% |
|
582% | niacin (Vit B3) | 5% |
|
0.22MG 2% | |
| 0.19MG 14% |
|
216% | Vitamin B6 | 5% |
|
0.06MG 5% | |
| 2.1MG 42% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
0.02MG 0.4% | |
| 87UG 22% |
|
50% | folate (Vit B9) | 5% |
|
58UG 15% | |
|
|
5% | Vitamin E | >999% |
|
0.61MG 4% | ||
|
|
5% | Vitamin K | >999% |
|
145UG 161% | ||
| 26G 53% |
|
>999% | protein | 5% |
|
0.86G 2% | |
|
|
5% | choline | >999% |
|
5.8MG 1% | ||
| 0.98MG 81% |
|
>999% | copper | 5% |
|
0.04MG 3% | |
| 7.7MG 426% |
|
>999% | manganese | 5% |
|
0.27MG 15% | |
| 816MG 117% |
|
>999% | phosphorus | 5% |
|
15MG 2% | |
|
|
5% | selenium | >999% |
|
0.3UG 1% | ||
| 6.2MG 77% |
|
>999% | zinc | 5% |
|
0.16MG 2% | |
| 13G | 5% | Water | 108% | 27G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does spinach or oats contain more calories in 100 grams?Oat is high in calories and spinach has 90% less calories than oat - spinach has 23 calories in 100g and oat has 389 calories.
Is spinach or oats better for protein?
Oat is a fantastic source of protein and it has 490% more protein than spinach - spinach has 2.9g of protein per 100 grams and oat has 16.9g of protein.
Does spinach or oats have more carbohydrates?
By weight, oat is high in carbohydrates and spinach has 100% fewer carbohydrates than oat - spinach has 3.6g of carbs for 100g and oat has 66.3g of carbohydrates.
Does spinach or oats contain more calcium?
Both spinach and oats are high in calcium. Spinach has 80% more calcium than oat - spinach has 99mg of calcium in 100 grams and oat has 54mg of calcium.
Does spinach or oats contain more iron?
Both spinach and oats are high in iron. Oat has 70% more iron than spinach - spinach has 2.7mg of iron in 100 grams and oat has 4.7mg of iron.
Does spinach or oats contain more potassium?
Both spinach and oats are high in potassium. Spinach has 30% more potassium than oat - spinach has 558mg of potassium in 100 grams and oat has 429mg of potassium.