ALMONDS vs INSTANT OEATMEAL
Nutrition comparison per 100 g serving
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It's a tie — both foods score equally across 21 nutrient categories
ALMONDS: 9
vs
INSTANT OEATMEAL: 9
(3 ties)
Overview
| Nutrient | ALMONDS | INSTANT OEATMEAL | Winner |
|---|---|---|---|
| Calories | 406 cal | 355 cal | |
| Protein | 7.8 g | 9.7 g | |
| Carbs | 79.7 g | 74.2 g | |
| Fat | 7.8 g | 4.8 g | |
| Fiber | 4.7 g | 9.7 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | ALMONDS | INSTANT OEATMEAL | Winner |
|---|---|---|---|
| Niacin | 15.6 MG | 12.9 MG | |
| Riboflavin | 1.3 MG | 1.1 MG | |
| Thiamin | 1 MG | 1 MG | Tie |
| Vitamin B-12 | 4.7 UG | 0 UG | |
| Vitamin B-6 | 1.6 MG | 1.3 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
| Vitamin D (D2 + D3) | 6 UG | 0 UG |
Minerals
| Mineral | ALMONDS | INSTANT OEATMEAL | Winner |
|---|---|---|---|
| Calcium, Ca | 0 MG | 323 MG | |
| Copper, Cu | 0.3 MG | 0 MG | |
| Iron, Fe | 33.8 MG | 11.6 MG | |
| Magnesium, Mg | 62 MG | 129 MG | |
| Phosphorus, P | 156 MG | 323 MG | |
| Potassium, K | 211 MG | 371 MG | |
| Sodium, Na | 422 MG | 403 MG | |
| Zinc, Zn | 0.9 MG | 0 MG |