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Cereal vs Oatmeal - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 746mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.034g)
Which food contains less Sugars?
Oatmeal
Oatmeal contains less Sugars (difference - 9.89g)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is lower in glycemic index?
Cereal
Cereal is lower in glycemic index (difference - 17)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is cheaper?
?
The foods are relatively equal in price ($)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cereal Oatmeal
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Rich in minerals ok
Lower in glycemic index ok
Lower in Cholesterol ok
Rich in vitamins Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cereal Oatmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
304
Cereal
21
Oatmeal
Mineral Summary Score
111
Cereal
25
Oatmeal

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
4
:
Contains more Iron +471.5%
Contains more Potassium +72.1%
Contains more Copper +107.6%
Contains more Zinc +1125.8%
Contains more Calcium +700%
Contains more Magnesium +36.8%
Contains less Sodium -93.8%
Equal in Phosphorus - 77
Contains more Iron +471.5%
Contains more Potassium +72.1%
Contains more Copper +107.6%
Contains more Zinc +1125.8%
Contains more Calcium +700%
Contains more Magnesium +36.8%
Contains less Sodium -93.8%
Equal in Phosphorus - 77

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
7
:
Contains more Vitamin C +∞%
Contains more Vitamin A +544.8%
Contains more Vitamin E +14.3%
Contains more Vitamin B1 +2318.5%
Contains more Vitamin B2 +1700%
Contains more Vitamin B3 +879.2%
Contains more Vitamin B6 +1964.1%
Contains more Vitamin B5 +40.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +544.8%
Contains more Vitamin E +14.3%
Contains more Vitamin B1 +2318.5%
Contains more Vitamin B2 +1700%
Contains more Vitamin B3 +879.2%
Contains more Vitamin B6 +1964.1%
Contains more Vitamin B5 +40.3%
Contains more Vitamin K +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
36%
Cereal
14%
Oatmeal
Carbohydrates
87%
Cereal
12%
Oatmeal
Fats
5%
Cereal
6%
Oatmeal

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cereal Oatmeal Opinion
Calories 378 68 Cereal
Protein 6.06 2.37 Cereal
Fats 1.08 1.36 Oatmeal
Vitamin C 38.5 0 Cereal
Carbs 86.85 11.67 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Oatmeal
Iron 34.06 5.96 Cereal
Calcium 10 80 Oatmeal
Potassium 105 61 Cereal
Magnesium 19 26 Oatmeal
Sugars 10.35 0.46 Cereal
Fiber 1.4 1.7 Oatmeal
Copper 0.137 0.066 Cereal
Zinc 7.6 0.62 Cereal
Starch 10.37 Oatmeal
Phosphorus 77 77
Sodium 795 49 Oatmeal
Vitamin A 2792 433 Cereal
Vitamin E 0.08 0.07 Cereal
Vitamin D 0 Oatmeal
Vitamin B1 6.288 0.26 Cereal
Vitamin B2 3.87 0.215 Cereal
Vitamin B3 29.62 3.025 Cereal
Vitamin B5 0.226 0.317 Oatmeal
Vitamin B6 5.986 0.29 Cereal
Vitamin B12 0 Oatmeal
Vitamin K 0 0.4 Oatmeal
Folic acid (B9) 39 Oatmeal
Trans Fat 0.003 Cereal
Saturated Fat 0.26 0.226 Oatmeal
Monounsaturated Fat 0.204 0.391 Oatmeal
Polyunsaturated fat 0.354 0.426 Oatmeal
Tryptophan 0.066 0.04 Cereal
Threonine 0.241 0.083 Cereal
Isoleucine 0.26 0.105 Cereal
Leucine 0.767 0.2 Cereal
Lysine 0.113 0.135 Oatmeal
Methionine 0.13 0.04 Cereal
Phenylalanine 0.365 0.13 Cereal
Valine 0.344 0.151 Cereal
Histidine 0.162 0.057 Cereal
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.