Oats vs Nuts

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

Oats, whole grain, steel cut is higher in more vitamins & minerals

Calories (kcal)

Oats —
Nuts —

Protein (g)

Oats 12.5
Nuts 9.96

Carbs (g)

Oats 69.8
Nuts 12.7

Fat (g)

Oats 5.80
Nuts 73.3

Fiber (g)

Oats —
Nuts 5.79

Quick answers

Which has more protein?

Oats, whole grain, steel cut — 12.5g vs 9.96g per 100g.

Which is more nutrient-dense?

Oats, whole grain, steel cut 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 10.1 g 2.62 g
Protein 12.5 g 9.96 g
Total lipid (fat) 5.80 g 73.3 g
Carbohydrate, by difference 69.8 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) 0.334 mg 0.548 mg
Niacin (Vitamin B3) 0.926 mg 0.946 mg
Vitamin B-6 — Pyridoxine 0.119 mg 0.171 mg
Biotin (Vitamin B7) 30.0 ug —
Vitamin K2 — Menaquinone-4 (MK-4) — 0 ug
Minerals
Calcium, Ca 51.3 mg 54.8 mg
Iron, Fe 3.80 mg 2.37 mg
Magnesium, Mg 129 mg 103 mg
Phosphorus, P 417 mg 253 mg
Potassium, K 376 mg 360 mg
Sodium, Na 0.311 mg 0 mg
Zinc, Zn 2.84 mg 3.93 mg
Copper, Cu 0.411 mg 0.906 mg
Manganese, Mn 3.41 mg 2.28 mg
Selenium, Se 29.0 ug —
Other Nutrients
Energy (Atwater General Factors) 381 kcal 750 kcal
Energy (Atwater Specific Factors) 379 kcal 700 kcal
Nitrogen 2.15 g 1.88 g
Ash 1.80 g 1.44 g
Total dietary fiber (AOAC 2011.25) 11.9 g —
High Molecular Weight Dietary Fiber (HMWDF) 11.2 g —
Low Molecular Weight Dietary Fiber (LMWDF) 0.702 g —
Beta-glucan 5.44 g —
Starch 54.9 g —
Molybdenum, Mo 164 ug 15.6 ug
Biotin 22.0 ug 22.7 ug
Betaine — 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
Genistein — 0 mg
Proanthocyanidin dimers — 42.1 mg
Proanthocyanidin trimers — 26.0 mg
Proanthocyanidin 4-6mers — 101 mg
Proanthocyanidin 7-10mers — 84.2 mg
Proanthocyanidin polymers (>10mers) — 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 — 6.10 mg
Choline from phosphatidylcholine — 23.0 mg
Choline from phosphocholine — 1.30 mg
Choline from sphingomyelin — 0 mg
Free Choline — 9.70 mg
Total Choline — 41.0 mg
Fluoride
Mean mcg/100g ** — 10.0 mg
Isoflavones
Total isoflavones — 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, steel cut nutrition facts Nuts, pecans, halves, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Phosphorus, P +65% in Oats, whole grain, steel cut Iron, Fe +60% in Oats, whole grain, steel cut Copper, Cu -55% in Oats, whole grain, steel cut Manganese, Mn +50% in Oats, whole grain, steel cut

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