Oats vs. White Chocolate
Nutrition comparison of Oats and White Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and white chocolate:
- Both white chocolate and oats are high in calcium, calories, carbohydrates and potassium.
- Oat has more thiamin, pantothenic acid, Vitamin B6 and folate, however, white chocolate contains more Vitamin B12.
- Oat is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white chocolate and oats are high in calories. White chocolate has 39% more calories than oat - white chocolate has 539 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is heavier in protein, much heavier in carbs and much lighter in fat compared to white chocolate per calorie. Oats has a macronutrient ratio of 17:67:16 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | White Chocolate | |
|---|---|---|
| Protein | 17% | 4% |
| Carbohydrates | 67% | 43% |
| Fat | 16% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
Both white chocolate and oats are high in carbohydrates. Oat has 12% more carbohydrates than white chocolate - white chocolate has 59.2g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 52 times more dietary fiber than white chocolate - white chocolate has 0.2g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
White chocolate is high in sugar and oat has less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 188% more protein than white chocolate - white chocolate has 5.9g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
White chocolate is high in saturated fat and oat has 94% less saturated fat than white chocolate - white chocolate has 19.4g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
cholesterol
Oat has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin C
White chocolate and oats contain similar amounts of Vitamin C - white chocolate has 0.5mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
White chocolate has more Vitamin A than oat - white chocolate has 9ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
White chocolate has more Vitamin E than oat - white chocolate has 0.96mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
White chocolate has more Vitamin K than oat - white chocolate has 9.1ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, pantothenic acid, Vitamin B6 and folate, however, white chocolate contains more Vitamin B12. Both oats and white chocolate contain significant amounts of riboflavin and niacin.
| Oats | White Chocolate | |
|---|---|---|
| Thiamin | 0.763 MG | 0.063 MG |
| Riboflavin | 0.139 MG | 0.282 MG |
| Niacin | 0.961 MG | 0.745 MG |
| Pantothenic acid | 1.349 MG | 0.608 MG |
| Vitamin B6 | 0.119 MG | 0.056 MG |
| Folate | 56 UG | 7 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Both white chocolate and oats are high in calcium. White chocolate has 269% more calcium than oat - white chocolate has 199mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 18 times more iron than white chocolate - white chocolate has 0.24mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both white chocolate and oats are high in potassium. Oat has 50% more potassium than white chocolate - white chocolate has 286mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and white chocolate contain significant amounts of alpha linoleic acid (ALA).
| Oats | White Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.103 G |
| Total | 0.111 G | 0.103 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than white chocolate per 100 grams.
| Oats | White Chocolate | |
|---|---|---|
| linoleic acid | 2.424 G | 0.91 G |
| other omega 6 | ~ | 0.004 G |
| Total | 2.424 G | 0.914 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and White Chocolate (Candies, white chocolate) .
Oats g
()
|
Daily Values (%) |
White Chocolate g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white chocolate or oats contain more calories in 100 grams?Both white chocolate and oats are high in calories. White chocolate has 40% more calories than oat - white chocolate has 539 calories in 100g and oat has 389 calories.
Does white chocolate or oats have more carbohydrates?
By weight, both white chocolate and oats are high in carbohydrates. oat has 10% more carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and oat has 66.3g of carbohydrates.
Does white chocolate or oats contain more calcium?
Both white chocolate and oats are high in calcium. White chocolate has 270% more calcium than oat - white chocolate has 199mg of calcium in 100 grams and oat has 54mg of calcium.
Does white chocolate or oats contain more iron?
Oat is an abundant source of iron and it has 18 times more iron than white chocolate - white chocolate has 0.24mg of iron in 100 grams and oat has 4.7mg of iron.
Does white chocolate or oats contain more potassium?
Both white chocolate and oats are high in potassium. Oat has 50% more potassium than white chocolate - white chocolate has 286mg of potassium in 100 grams and oat has 429mg of potassium.