Side-by-Side Comparison

Almonds (Raw) vs Rolled Oats (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean raw whole almonds with natural brown skin in minimalist ceramic dish

nuts seeds

Almonds (Raw)

579Calories

21.1Protein

12.5Fiber

0.0Vit C

View Details

Clean whole rolled oats in a minimalist ceramic bowl

grains

Rolled Oats (Raw)

389Calories

16.9Protein

10.6Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-33%

Rolled Oats (Raw)

Rolled Oats (Raw) has fewer calories (energy) (389 kcal vs 579 kcal, 190 kcal less).

Higher Protein

+25%

Almonds (Raw)

Almonds (Raw) provides 21.2 g vs 16.9 g in Rolled Oats (Raw) (+4.3 g, +25%).

Higher Dietary Fiber

+18%

Almonds (Raw)

Almonds (Raw) provides 12.5 g vs 10.6 g in Rolled Oats (Raw) (+1.9 g, +18%).

Higher Potassium

+71%

Almonds (Raw)

Almonds (Raw) provides 733 mg vs 429 mg in Rolled Oats (Raw) (+304 mg, +71%).

Comparing per 100 g standard edible portion.

Nutrient

Almonds (Raw)100 g edible portion

Rolled Oats (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

579 kcal29% DV

Rolled Oats (Raw)

389 kcal19% DV

Almonds (Raw) provides 579 kcal vs 389 kcal in Rolled Oats (Raw) (+190 kcal, +49%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

21.2 g42% DV

Rolled Oats (Raw)

16.9 g34% DV

Almonds (Raw) provides 21.2 g vs 16.9 g in Rolled Oats (Raw) (+4.3 g, +25%).

CarbohydratesRolled Oats (Raw) higher

Almonds (Raw)

21.6 g8% DV

Rolled Oats (Raw)

66.3 g24% DV

Rolled Oats (Raw) provides 66.3 g vs 21.6 g in Almonds (Raw) (+44.7 g, +208%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

12.5 g45% DV

Rolled Oats (Raw)

10.6 g38% DV

Almonds (Raw) provides 12.5 g vs 10.6 g in Rolled Oats (Raw) (+1.9 g, +18%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

49.9 g64% DV

Rolled Oats (Raw)

6.9 g9% DV

Almonds (Raw) provides 49.9 g vs 6.9 g in Rolled Oats (Raw) (+43.0 g, +624%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

4.4 g9% DV

Rolled Oats (Raw)

0.99 g2% DV

Almonds (Raw) provides 4.4 g vs 0.99 g in Rolled Oats (Raw) (+3.4 g, +339%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Rolled Oats (Raw)

0 mg

Both Almonds (Raw) and Rolled Oats (Raw) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Almonds (Raw)

0 µg

Rolled Oats (Raw)

0 µg

Both Almonds (Raw) and Rolled Oats (Raw) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Rolled Oats (Raw)

0 µg

Both Almonds (Raw) and Rolled Oats (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

25.6 mg171% DV

Rolled Oats (Raw)

0.42 mg3% DV

Almonds (Raw) provides 25.6 mg vs 0.42 mg in Rolled Oats (Raw) (+25.2 mg, +6002%).

Vitamin KRolled Oats (Raw) higher

Almonds (Raw)

0 µg

Rolled Oats (Raw)

1.9 µg2% DV

Rolled Oats (Raw) has higher vitamin k (1.9 µg vs 0 µg).

Folate (DFE)Rolled Oats (Raw) higher

Almonds (Raw)

44 µg11% DV

Rolled Oats (Raw)

56 µg14% DV

Rolled Oats (Raw) provides 56 µg vs 44 µg in Almonds (Raw) (+12 µg, +27%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Almonds (Raw)

0.21 mg17% DV

Rolled Oats (Raw)

0.76 mg64% DV

Rolled Oats (Raw) provides 0.76 mg vs 0.21 mg in Almonds (Raw) (+0.56 mg, +272%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

1.1 mg88% DV

Rolled Oats (Raw)

0.14 mg11% DV

Almonds (Raw) provides 1.1 mg vs 0.14 mg in Rolled Oats (Raw) (+1.00 mg, +719%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

3.6 mg23% DV

Rolled Oats (Raw)

0.96 mg6% DV

Almonds (Raw) provides 3.6 mg vs 0.96 mg in Rolled Oats (Raw) (+2.7 mg, +276%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Almonds (Raw)

0.47 mg9% DV

Rolled Oats (Raw)

1.3 mg27% DV

Rolled Oats (Raw) provides 1.3 mg vs 0.47 mg in Almonds (Raw) (+0.88 mg, +186%).

Vitamin B6Similar

Almonds (Raw)

0.14 mg8% DV

Rolled Oats (Raw)

0.12 mg7% DV

Both Almonds (Raw) and Rolled Oats (Raw) provide similar amounts of vitamin b6 (0.14 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Rolled Oats (Raw)

0 µg

Both Almonds (Raw) and Rolled Oats (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumRolled Oats (Raw) higher

Almonds (Raw)

1.0 mg

Rolled Oats (Raw)

2.0 mg

Rolled Oats (Raw) provides 2.0 mg vs 1.0 mg in Almonds (Raw) (+1.0 mg, +100%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

733 mg16% DV

Rolled Oats (Raw)

429 mg9% DV

Almonds (Raw) provides 733 mg vs 429 mg in Rolled Oats (Raw) (+304 mg, +71%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

269 mg21% DV

Rolled Oats (Raw)

54.0 mg4% DV

Almonds (Raw) provides 269 mg vs 54.0 mg in Rolled Oats (Raw) (+215 mg, +398%).

IronRolled Oats (Raw) higher

Almonds (Raw)

3.7 mg21% DV

Rolled Oats (Raw)

4.7 mg26% DV

Rolled Oats (Raw) provides 4.7 mg vs 3.7 mg in Almonds (Raw) (+1.0 mg, +27%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

270 mg64% DV

Rolled Oats (Raw)

177 mg42% DV

Almonds (Raw) provides 270 mg vs 177 mg in Rolled Oats (Raw) (+93.0 mg, +53%).

PhosphorusRolled Oats (Raw) higher

Almonds (Raw)

481 mg38% DV

Rolled Oats (Raw)

523 mg42% DV

Rolled Oats (Raw) provides 523 mg vs 481 mg in Almonds (Raw) (+42.0 mg, +9%).

ZincRolled Oats (Raw) higher

Almonds (Raw)

3.1 mg28% DV

Rolled Oats (Raw)

4.0 mg36% DV

Rolled Oats (Raw) provides 4.0 mg vs 3.1 mg in Almonds (Raw) (+0.85 mg, +27%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

3.8 g19% DV

Rolled Oats (Raw)

1.2 g6% DV

Almonds (Raw) provides 3.8 g vs 1.2 g in Rolled Oats (Raw) (+2.6 g, +211%).

Nutrient

Almonds (Raw)28 g (1 oz / 23 almonds (28 g))

Rolled Oats (Raw)40 g (1 standard bowl (40 g))

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

162 kcal8% DV

Rolled Oats (Raw)

156 kcal8% DV

Almonds (Raw) provides 162 kcal vs 156 kcal in Rolled Oats (Raw) (+7 kcal, +4%).

ProteinRolled Oats (Raw) higher

Almonds (Raw)

5.9 g12% DV

Rolled Oats (Raw)

6.8 g14% DV

Rolled Oats (Raw) provides 6.8 g vs 5.9 g in Almonds (Raw) (+0.83 g, +14%).

CarbohydratesRolled Oats (Raw) higher

Almonds (Raw)

6.0 g2% DV

Rolled Oats (Raw)

26.5 g10% DV

Rolled Oats (Raw) provides 26.5 g vs 6.0 g in Almonds (Raw) (+20.5 g, +339%).

Dietary FiberRolled Oats (Raw) higher

Almonds (Raw)

3.5 g13% DV

Rolled Oats (Raw)

4.2 g15% DV

Rolled Oats (Raw) provides 4.2 g vs 3.5 g in Almonds (Raw) (+0.74 g, +21%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

14.0 g18% DV

Rolled Oats (Raw)

2.8 g4% DV

Almonds (Raw) provides 14.0 g vs 2.8 g in Rolled Oats (Raw) (+11.2 g, +407%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

1.2 g2% DV

Rolled Oats (Raw)

0.40 g1% DV

Almonds (Raw) provides 1.2 g vs 0.40 g in Rolled Oats (Raw) (+0.82 g, +208%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Rolled Oats (Raw)

0 mg

Both Almonds (Raw) and Rolled Oats (Raw) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Almonds (Raw)

0 µg

Rolled Oats (Raw)

0 µg

Both Almonds (Raw) and Rolled Oats (Raw) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Rolled Oats (Raw)

0 µg

Both Almonds (Raw) and Rolled Oats (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

7.2 mg48% DV

Rolled Oats (Raw)

0.17 mg1% DV

Almonds (Raw) provides 7.2 mg vs 0.17 mg in Rolled Oats (Raw) (+7.0 mg, +4172%).

Vitamin KRolled Oats (Raw) higher

Almonds (Raw)

0 µg

Rolled Oats (Raw)

0.8 µg1% DV

Rolled Oats (Raw) has higher vitamin k (0.8 µg vs 0 µg).

Folate (DFE)Rolled Oats (Raw) higher

Almonds (Raw)

12 µg3% DV

Rolled Oats (Raw)

22 µg6% DV

Rolled Oats (Raw) provides 22 µg vs 12 µg in Almonds (Raw) (+10 µg, +82%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Almonds (Raw)

0.06 mg5% DV

Rolled Oats (Raw)

0.31 mg25% DV

Rolled Oats (Raw) provides 0.31 mg vs 0.06 mg in Almonds (Raw) (+0.25 mg, +432%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.32 mg25% DV

Rolled Oats (Raw)

0.06 mg4% DV

Almonds (Raw) provides 0.32 mg vs 0.06 mg in Rolled Oats (Raw) (+0.26 mg, +473%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Rolled Oats (Raw)

0.38 mg2% DV

Almonds (Raw) provides 1.0 mg vs 0.38 mg in Rolled Oats (Raw) (+0.63 mg, +164%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Almonds (Raw)

0.13 mg3% DV

Rolled Oats (Raw)

0.54 mg11% DV

Rolled Oats (Raw) provides 0.54 mg vs 0.13 mg in Almonds (Raw) (+0.41 mg, +309%).

Vitamin B6Similar

Almonds (Raw)

0.04 mg2% DV

Rolled Oats (Raw)

0.05 mg3% DV

Both Almonds (Raw) and Rolled Oats (Raw) provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Rolled Oats (Raw)

0 µg

Both Almonds (Raw) and Rolled Oats (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumRolled Oats (Raw) higher

Almonds (Raw)

0.28 mg

Rolled Oats (Raw)

0.80 mg

Rolled Oats (Raw) provides 0.80 mg vs 0.28 mg in Almonds (Raw) (+0.52 mg, +186%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

205 mg4% DV

Rolled Oats (Raw)

172 mg4% DV

Almonds (Raw) provides 205 mg vs 172 mg in Rolled Oats (Raw) (+33.6 mg, +20%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

75.3 mg6% DV

Rolled Oats (Raw)

21.6 mg2% DV

Almonds (Raw) provides 75.3 mg vs 21.6 mg in Rolled Oats (Raw) (+53.7 mg, +249%).

IronRolled Oats (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Rolled Oats (Raw)

1.9 mg10% DV

Rolled Oats (Raw) provides 1.9 mg vs 1.0 mg in Almonds (Raw) (+0.85 mg, +82%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

75.6 mg18% DV

Rolled Oats (Raw)

70.8 mg17% DV

Almonds (Raw) provides 75.6 mg vs 70.8 mg in Rolled Oats (Raw) (+4.8 mg, +7%).

PhosphorusRolled Oats (Raw) higher

Almonds (Raw)

135 mg11% DV

Rolled Oats (Raw)

209 mg17% DV

Rolled Oats (Raw) provides 209 mg vs 135 mg in Almonds (Raw) (+74.5 mg, +55%).

ZincRolled Oats (Raw) higher

Almonds (Raw)

0.87 mg8% DV

Rolled Oats (Raw)

1.6 mg14% DV

Rolled Oats (Raw) provides 1.6 mg vs 0.87 mg in Almonds (Raw) (+0.71 mg, +82%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

1.1 g5% DV

Rolled Oats (Raw)

0.49 g2% DV

Almonds (Raw) provides 1.1 g vs 0.49 g in Rolled Oats (Raw) (+0.58 g, +118%).

Nutrient

Almonds (Raw)Amount per 100 kcal (17 g)

Rolled Oats (Raw)Amount per 100 kcal (26 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

98 kcal5% DV

Rolled Oats (Raw)

101 kcal5% DV

Both Almonds (Raw) and Rolled Oats (Raw) provide similar amounts of calories (energy) (98 kcal).

ProteinRolled Oats (Raw) higher

Almonds (Raw)

3.6 g7% DV

Rolled Oats (Raw)

4.4 g9% DV

Rolled Oats (Raw) provides 4.4 g vs 3.6 g in Almonds (Raw) (+0.80 g, +22%).

CarbohydratesRolled Oats (Raw) higher

Almonds (Raw)

3.7 g1% DV

Rolled Oats (Raw)

17.2 g6% DV

Rolled Oats (Raw) provides 17.2 g vs 3.7 g in Almonds (Raw) (+13.6 g, +370%).

Dietary FiberRolled Oats (Raw) higher

Almonds (Raw)

2.1 g8% DV

Rolled Oats (Raw)

2.8 g10% DV

Rolled Oats (Raw) provides 2.8 g vs 2.1 g in Almonds (Raw) (+0.63 g, +30%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

8.5 g11% DV

Rolled Oats (Raw)

1.8 g2% DV

Almonds (Raw) provides 8.5 g vs 1.8 g in Rolled Oats (Raw) (+6.7 g, +373%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

0.74 g1% DV

Rolled Oats (Raw)

0.26 g1% DV

Almonds (Raw) provides 0.74 g vs 0.26 g in Rolled Oats (Raw) (+0.48 g, +187%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Rolled Oats (Raw)

0 mg

Both Almonds (Raw) and Rolled Oats (Raw) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Almonds (Raw)

0 µg

Rolled Oats (Raw)

0 µg

Both Almonds (Raw) and Rolled Oats (Raw) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Rolled Oats (Raw)

0 µg

Both Almonds (Raw) and Rolled Oats (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

4.4 mg29% DV

Rolled Oats (Raw)

0.11 mg1% DV

Almonds (Raw) provides 4.4 mg vs 0.11 mg in Rolled Oats (Raw) (+4.2 mg, +3890%).

Vitamin KRolled Oats (Raw) higher

Almonds (Raw)

0 µg

Rolled Oats (Raw)

0.5 µg

Rolled Oats (Raw) has higher vitamin k (0.5 µg vs 0 µg).

Folate (DFE)Rolled Oats (Raw) higher

Almonds (Raw)

7.5 µg2% DV

Rolled Oats (Raw)

15 µg4% DV

Rolled Oats (Raw) provides 15 µg vs 7.5 µg in Almonds (Raw) (+7.1 µg, +95%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Almonds (Raw)

0.03 mg3% DV

Rolled Oats (Raw)

0.20 mg17% DV

Rolled Oats (Raw) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.19 mg15% DV

Rolled Oats (Raw)

0.04 mg3% DV

Almonds (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.04 mg).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

0.62 mg4% DV

Rolled Oats (Raw)

0.25 mg2% DV

Almonds (Raw) provides 0.62 mg vs 0.25 mg in Rolled Oats (Raw) (+0.37 mg, +146%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Almonds (Raw)

0.08 mg2% DV

Rolled Oats (Raw)

0.35 mg7% DV

Rolled Oats (Raw) provides 0.35 mg vs 0.08 mg in Almonds (Raw) (+0.27 mg, +338%).

Vitamin B6Similar

Almonds (Raw)

0.02 mg1% DV

Rolled Oats (Raw)

0.03 mg2% DV

Both Almonds (Raw) and Rolled Oats (Raw) provide similar amounts of vitamin b6 (0.02 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Rolled Oats (Raw)

0 µg

Both Almonds (Raw) and Rolled Oats (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumRolled Oats (Raw) higher

Almonds (Raw)

0.17 mg

Rolled Oats (Raw)

0.52 mg

Rolled Oats (Raw) provides 0.52 mg vs 0.17 mg in Almonds (Raw) (+0.35 mg, +206%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

125 mg3% DV

Rolled Oats (Raw)

112 mg2% DV

Almonds (Raw) provides 125 mg vs 112 mg in Rolled Oats (Raw) (+13.1 mg, +12%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

45.7 mg4% DV

Rolled Oats (Raw)

14.0 mg1% DV

Almonds (Raw) provides 45.7 mg vs 14.0 mg in Rolled Oats (Raw) (+31.7 mg, +226%).

IronRolled Oats (Raw) higher

Almonds (Raw)

0.63 mg4% DV

Rolled Oats (Raw)

1.2 mg7% DV

Rolled Oats (Raw) provides 1.2 mg vs 0.63 mg in Almonds (Raw) (+0.60 mg, +95%).

MagnesiumSimilar

Almonds (Raw)

45.9 mg11% DV

Rolled Oats (Raw)

46.0 mg11% DV

Both Almonds (Raw) and Rolled Oats (Raw) provide similar amounts of magnesium (45.9 mg).

PhosphorusRolled Oats (Raw) higher

Almonds (Raw)

81.8 mg7% DV

Rolled Oats (Raw)

136 mg11% DV

Rolled Oats (Raw) provides 136 mg vs 81.8 mg in Almonds (Raw) (+54.2 mg, +66%).

ZincRolled Oats (Raw) higher

Almonds (Raw)

0.53 mg5% DV

Rolled Oats (Raw)

1.0 mg9% DV

Rolled Oats (Raw) provides 1.0 mg vs 0.53 mg in Almonds (Raw) (+0.50 mg, +95%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

0.65 g3% DV

Rolled Oats (Raw)

0.32 g2% DV

Almonds (Raw) provides 0.65 g vs 0.32 g in Rolled Oats (Raw) (+0.33 g, +104%).

Nutrient

Almonds (Raw)Normalized to 300 kcal (52 g)

Rolled Oats (Raw)Normalized to 300 kcal (77 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

301 kcal15% DV

Rolled Oats (Raw)

300 kcal15% DV

Both Almonds (Raw) and Rolled Oats (Raw) provide similar amounts of calories (energy) (301 kcal).

ProteinRolled Oats (Raw) higher

Almonds (Raw)

11.0 g22% DV

Rolled Oats (Raw)

13.0 g26% DV

Rolled Oats (Raw) provides 13.0 g vs 11.0 g in Almonds (Raw) (+2.0 g, +18%).

CarbohydratesRolled Oats (Raw) higher

Almonds (Raw)

11.2 g4% DV

Rolled Oats (Raw)

51.0 g19% DV

Rolled Oats (Raw) provides 51.0 g vs 11.2 g in Almonds (Raw) (+39.8 g, +355%).

Dietary FiberRolled Oats (Raw) higher

Almonds (Raw)

6.5 g23% DV

Rolled Oats (Raw)

8.2 g29% DV

Rolled Oats (Raw) provides 8.2 g vs 6.5 g in Almonds (Raw) (+1.7 g, +26%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

26.0 g33% DV

Rolled Oats (Raw)

5.3 g7% DV

Almonds (Raw) provides 26.0 g vs 5.3 g in Rolled Oats (Raw) (+20.7 g, +389%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

2.3 g5% DV

Rolled Oats (Raw)

0.76 g2% DV

Almonds (Raw) provides 2.3 g vs 0.76 g in Rolled Oats (Raw) (+1.5 g, +197%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Rolled Oats (Raw)

0 mg

Both Almonds (Raw) and Rolled Oats (Raw) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Almonds (Raw)

0 µg

Rolled Oats (Raw)

0 µg

Both Almonds (Raw) and Rolled Oats (Raw) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Rolled Oats (Raw)

0 µg

Both Almonds (Raw) and Rolled Oats (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

13.3 mg89% DV

Rolled Oats (Raw)

0.32 mg2% DV

Almonds (Raw) provides 13.3 mg vs 0.32 mg in Rolled Oats (Raw) (+13.0 mg, +4021%).

Vitamin KRolled Oats (Raw) higher

Almonds (Raw)

0 µg

Rolled Oats (Raw)

1.5 µg1% DV

Rolled Oats (Raw) has higher vitamin k (1.5 µg vs 0 µg).

Folate (DFE)Rolled Oats (Raw) higher

Almonds (Raw)

23 µg6% DV

Rolled Oats (Raw)

43 µg11% DV

Rolled Oats (Raw) provides 43 µg vs 23 µg in Almonds (Raw) (+20 µg, +88%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Almonds (Raw)

0.11 mg9% DV

Rolled Oats (Raw)

0.59 mg49% DV

Rolled Oats (Raw) provides 0.59 mg vs 0.11 mg in Almonds (Raw) (+0.48 mg, +451%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.59 mg46% DV

Rolled Oats (Raw)

0.11 mg8% DV

Almonds (Raw) provides 0.59 mg vs 0.11 mg in Rolled Oats (Raw) (+0.48 mg, +453%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.9 mg12% DV

Rolled Oats (Raw)

0.74 mg5% DV

Almonds (Raw) provides 1.9 mg vs 0.74 mg in Rolled Oats (Raw) (+1.1 mg, +154%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Almonds (Raw)

0.24 mg5% DV

Rolled Oats (Raw)

1.0 mg21% DV

Rolled Oats (Raw) provides 1.0 mg vs 0.24 mg in Almonds (Raw) (+0.79 mg, +324%).

Vitamin B6Similar

Almonds (Raw)

0.07 mg4% DV

Rolled Oats (Raw)

0.09 mg5% DV

Both Almonds (Raw) and Rolled Oats (Raw) provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Rolled Oats (Raw)

0 µg

Both Almonds (Raw) and Rolled Oats (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumRolled Oats (Raw) higher

Almonds (Raw)

0.52 mg

Rolled Oats (Raw)

1.5 mg

Rolled Oats (Raw) provides 1.5 mg vs 0.52 mg in Almonds (Raw) (+1.0 mg, +196%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

381 mg8% DV

Rolled Oats (Raw)

330 mg7% DV

Almonds (Raw) provides 381 mg vs 330 mg in Rolled Oats (Raw) (+50.8 mg, +15%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

140 mg11% DV

Rolled Oats (Raw)

41.6 mg3% DV

Almonds (Raw) provides 140 mg vs 41.6 mg in Rolled Oats (Raw) (+98.3 mg, +236%).

IronRolled Oats (Raw) higher

Almonds (Raw)

1.9 mg11% DV

Rolled Oats (Raw)

3.6 mg20% DV

Rolled Oats (Raw) provides 3.6 mg vs 1.9 mg in Almonds (Raw) (+1.7 mg, +88%).

MagnesiumSimilar

Almonds (Raw)

140 mg33% DV

Rolled Oats (Raw)

136 mg32% DV

Both Almonds (Raw) and Rolled Oats (Raw) provide similar amounts of magnesium (140 mg).

PhosphorusRolled Oats (Raw) higher

Almonds (Raw)

250 mg20% DV

Rolled Oats (Raw)

403 mg32% DV

Rolled Oats (Raw) provides 403 mg vs 250 mg in Almonds (Raw) (+153 mg, +61%).

ZincRolled Oats (Raw) higher

Almonds (Raw)

1.6 mg15% DV

Rolled Oats (Raw)

3.1 mg28% DV

Rolled Oats (Raw) provides 3.1 mg vs 1.6 mg in Almonds (Raw) (+1.4 mg, +88%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

2.0 g10% DV

Rolled Oats (Raw)

0.94 g5% DV

Almonds (Raw) provides 2.0 g vs 0.94 g in Rolled Oats (Raw) (+1.0 g, +110%).

Almonds (Raw) vs Rolled Oats (Raw)

Almonds (Raw)

Rolled Oats (Raw)

Nutritional Takeaways

Comparison Summary