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Oats vs Potatoes
CALORIC DENSITY
Oats
Potatoes, red, flesh & skn, bkd
3.89
0.89
20038
11358

First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.

*All our data comes from the USDA Nutrient Database.
Oats
Potatoes
Protein = 9g
Protein = 5g
Carbohydrates = 34g
Carbohydrates = 44g
Fat = 4g
Fat = 0g
Fiber = 5g
Fiber = 4g
Monounsaturated = 1g
Monounsaturated = 0g
Polyunsaturated = 1g
Polyunsaturated = 0g
Saturated Fat = 1g
Saturated Fat = 0g
Nutrient oats potatoes
Protein 9g 5g
Carbohydrate 34g 44g
Fiber 5g 4g
Fat 4g 0g
Monounsat. Fat 1g 0g
Polyunsat. Fat 1g 0g
Saturated Fat 1g 0g
oats
Note: the chart below maxes out at 20, so you can see better.

Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.

Choline = 0%
Choline = 10%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 0%
Vitamin C = 38%
Vitamin E = 5%
Vitamin E = 1%
Vitamin K = 0%
Vitamin K = 8%
Nutrientoatspotatoes
Choline0%10%
Vitamin A0%0%
Vitamin C0%38%
Vitamin E5%1%
Vitamin K0%8%

Potatoes have significantly more Vitamins C, K than oats. Oats are a good source of Thiamin, Magnesium, Zinc. Oats are a great source of Phosphorus, Iron. Potatoes are a good source of Vitamin C, Niacin, Potassium, Phosphorus, Iron. Potatoes are a great source of Vitamin B6.

potatoes

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 39%
Vitamin B1 = 16%
Vitamin B2 = 7%
Vitamin B2 = 10%
Vitamin B3 = 4%
Vitamin B3 = 30%
Vitamin B5 = 14%
Vitamin B5 = 15%
Vitamin B6 = 6%
Vitamin B6 = 43%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrientoatspotatoes
Vitamin B139%16%
Vitamin B27%10%
Vitamin B34%30%
Vitamin B514%15%
Vitamin B66%43%
Vitamin B120%0%

Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.

Sodium = 0%
Sodium = 2%
Potassium = 6%
Potassium = 35%
Calcium = 6%
Calcium = 4%
Magnesium = 26%
Magnesium = 18%
Phosphorus = 46%
Phosphorus = 28%
Iron = 40%
Iron = 26%
Manganese = 110%
Manganese = 17%
Selenium = 0%
Selenium = 4%
Copper = 32%
Copper = 39%
Zinc = 22%
Zinc = 10%
Nutrientoatspotatoes
Sodium0%2%
Potasium6%35%
Calcium6%4%
Magnesium26%18%
Phosphorus46%28%
Iron40%26%
Manganese110%17%
Selenium0%4%
Copper32%39%
Zinc22%10%

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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