Oats vs Nuts

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Oats, whole grain, rolled, old fashioned is higher in more vitamins & minerals

Calories (kcal)

Oats —
Nuts —

Protein (g)

Oats 13.5
Nuts 9.96

Carbs (g)

Oats 68.7
Nuts 12.7

Fat (g)

Oats 5.89
Nuts 73.3

Fiber (g)

Oats —
Nuts 5.79

Quick answers

Which has more protein?

Oats, whole grain, rolled, old fashioned — 13.5g vs 9.96g per 100g.

Which is more nutrient-dense?

Oats, whole grain, rolled, old fashioned scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Oats Nuts
Macronutrients
Water 10.3 g 2.62 g
Protein 13.5 g 9.96 g
Total lipid (fat) 5.89 g 73.3 g
Carbohydrate, by difference 68.7 g 12.7 g
Fiber, total dietary — 5.79 g
Fats & Fatty Acids
Fatty acids, total saturated — 6.47 g
Fatty acids, total monounsaturated — 39.3 g
Vitamins
Thiamin (Vitamin B1) 0.406 mg 0.548 mg
Niacin (Vitamin B3) 0.993 mg 0.946 mg
Vitamin B-6 — Pyridoxine 0.135 mg 0.171 mg
Biotin (Vitamin B7) 32.0 ug —
Vitamin K2 — Menaquinone-4 (MK-4) — 0 ug
Minerals
Calcium, Ca 45.5 mg 54.8 mg
Iron, Fe 4.34 mg 2.37 mg
Magnesium, Mg 126 mg 103 mg
Phosphorus, P 387 mg 253 mg
Potassium, K 350 mg 360 mg
Sodium, Na 0.668 mg 0 mg
Zinc, Zn 2.74 mg 3.93 mg
Copper, Cu 0.428 mg 0.906 mg
Manganese, Mn 3.23 mg 2.28 mg
Selenium, Se 25.4 ug —
Other Nutrients
Energy (Atwater General Factors) 382 kcal 750 kcal
Energy (Atwater Specific Factors) 379 kcal 700 kcal
Nitrogen 2.32 g 1.88 g
Ash 1.71 g 1.44 g
Total dietary fiber (AOAC 2011.25) 10.4 g —
High Molecular Weight Dietary Fiber (HMWDF) 9.70 g —
Low Molecular Weight Dietary Fiber (LMWDF) 0.701 g —
Beta-glucan 7.52 g —
Starch 53.8 g —
Molybdenum, Mo 160 ug 15.6 ug
Biotin 21.9 ug 22.7 ug
Betaine 31.0 mg 0.700 mg
Vitamin K1 — Phylloquinone — 4.10 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) — 0 ug
Fatty acids, total polyunsaturated — 22.9 g
Tryptophan (EAA) — 0.115 g
Threonine (EAA) — 0.303 g
Isoleucine (EAA, BCAA) — 0.365 g
Leucine (EAA, BCAA) — 0.670 g
Lysine (EAA) — 0.320 g
Methionine (EAA) — 0.168 g
Phenylalanine (EAA) — 0.463 g
Tyrosine (conditionally essential) — 0.313 g
Valine (EAA, BCAA) — 0.435 g
Arginine (conditionally essential) — 1.36 g
Histidine (EAA) — 0.262 g
Alanine — 0.438 g
Aspartic acid — 0.870 g
Glutamic acid — 2.50 g
Glycine (conditionally essential) — 0.493 g
Proline (conditionally essential) — 0.610 g
Serine — 0.540 g
Hydroxyproline — 0 g
Cysteine — 0.305 g
Daidzein 0 mg 0 mg
Genistein 0 mg 0 mg
Proanthocyanidin dimers 0 mg 42.1 mg
Proanthocyanidin trimers 0 mg 26.0 mg
Proanthocyanidin 4-6mers 0 mg 101 mg
Proanthocyanidin 7-10mers 0 mg 84.2 mg
Proanthocyanidin polymers (>10mers) 0 mg 223 mg
Apigenin — 0 mg
Luteolin — 0 mg
Myricetin — 0 mg
Quercetin — 0 mg
Flavonoids
(-)-Epicatechin — 0.820 mg
(-)-Epicatechin 3-gallate — 0 mg
(-)-Epigallocatechin — 5.63 mg
(-)-Epigallocatechin 3-gallate — 2.30 mg
(+)-Catechin — 7.24 mg
(+)-Gallocatechin — 0 mg
Choline
Choline from glycerophoshocholine 4.30 mg 6.10 mg
Choline from phosphatidylcholine 18.0 mg 23.0 mg
Choline from phosphocholine 0.300 mg 1.30 mg
Choline from sphingomyelin 2.50 mg 0 mg
Free Choline 5.00 mg 9.70 mg
Total Choline 30.0 mg 41.0 mg
Fluoride
Mean mcg/100g ** — 10.0 mg
Isoflavones
Total isoflavones 0 mg 0 mg

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Oats, whole grain, rolled, old fashioned nutrition facts Nuts, pecans, halves, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Iron, Fe +83% in Oats, whole grain, rolled, old fashioned Phosphorus, P +53% in Oats, whole grain, rolled, old fashioned Copper, Cu -53% in Oats, whole grain, rolled, old fashioned Manganese, Mn +42% in Oats, whole grain, rolled, old fashioned

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