Which has more protein, Oats, whole grain, steel cut or Oats, whole grain, rolled, old fashioned?

Oats, whole grain, rolled, old fashioned has more protein at 13.5g per 100g, compared to 12.5g for Oats, whole grain, steel cut.

Which has more calories, Oats, whole grain, steel cut or Oats, whole grain, rolled, old fashioned?

Calorie data is not available for one or both foods.

Is Oats, whole grain, steel cut healthier than Oats, whole grain, rolled, old fashioned?

Based on vitamin and mineral density, Oats, whole grain, rolled, old fashioned scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Oats vs Oats

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 —

Protein (g)

Oats 12.5

Oats 13.5

Carbs (g)

Oats 69.8

Oats 68.7

Fat (g)

Oats 5.80

Oats 5.89

Fiber (g)

Oats —

Quick answers

Which has more protein?

Oats, whole grain, rolled, old fashioned — 13.5g vs 12.5g 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	Oats	Diff
Macronutrients
Water	10.1 g	10.3 g	-1%
Protein	12.5 g	13.5 g	-7%
Total lipid (fat)	5.80 g	5.89 g	-2%
Carbohydrate, by difference	69.8 g	68.7 g	+2%
Vitamins
Thiamin (Vitamin B1)	0.334 mg	0.406 mg	-18%
Niacin (Vitamin B3)	0.926 mg	0.993 mg	-7%
Vitamin B-6 — Pyridoxine	0.119 mg	0.135 mg	-12%
Biotin (Vitamin B7)	30.0 ug	32.0 ug	-6%
Minerals
Calcium, Ca	51.3 mg	45.5 mg	+13%
Iron, Fe	3.80 mg	4.34 mg	-12%
Magnesium, Mg	129 mg	126 mg	+2%
Phosphorus, P	417 mg	387 mg	+8%
Potassium, K	376 mg	350 mg	+7%
Sodium, Na	0.311 mg	0.668 mg	-53%
Zinc, Zn	2.84 mg	2.74 mg	+4%
Copper, Cu	0.411 mg	0.428 mg	-4%
Manganese, Mn	3.41 mg	3.23 mg	+6%
Selenium, Se	29.0 ug	25.4 ug	+15%
Other Nutrients
Energy (Atwater General Factors)	381 kcal	382 kcal	=
Energy (Atwater Specific Factors)	379 kcal	379 kcal	=
Nitrogen	2.15 g	2.32 g	-7%
Ash	1.80 g	1.71 g	+5%
Total dietary fiber (AOAC 2011.25)	11.9 g	10.4 g	+15%
High Molecular Weight Dietary Fiber (HMWDF)	11.2 g	9.70 g	+16%
Low Molecular Weight Dietary Fiber (LMWDF)	0.702 g	0.701 g	=
Beta-glucan	5.44 g	7.52 g	-28%
Starch	54.9 g	53.8 g	+2%
Molybdenum, Mo	164 ug	160 ug	+2%
Biotin	22.0 ug	21.9 ug	=
Betaine	—	31.0 mg
Daidzein	—	0 mg
Genistein	—	0 mg
Proanthocyanidin dimers	—	0 mg
Proanthocyanidin trimers	—	0 mg
Proanthocyanidin 4-6mers	—	0 mg
Proanthocyanidin 7-10mers	—	0 mg
Proanthocyanidin polymers (>10mers)	—	0 mg
Choline
Choline from glycerophoshocholine	—	4.30 mg
Choline from phosphatidylcholine	—	18.0 mg
Choline from phosphocholine	—	0.300 mg
Choline from sphingomyelin	—	2.50 mg
Free Choline	—	5.00 mg
Total Choline	—	30.0 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 Oats, whole grain, rolled, old fashioned nutrition facts Compare other foods →

Dig deeper — biggest differences

Sodium, Na -53% in Oats, whole grain, steel cut

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