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Oat vs Cereal - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Oat
Oat contains less Sugars (difference - 10.35g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 793mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 13)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 0.957g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $0.6)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

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.
Oat Cereal
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Oat Cereal
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
21
Oat
304
Cereal
Mineral Summary Score
74
Oat
111
Cereal

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
Oat
6
:
2
Cereal
Contains more Calcium +440%
Contains more Potassium +308.6%
Contains more Magnesium +831.6%
Contains more Copper +356.9%
Contains more Phosphorus +579.2%
Contains less Sodium -99.7%
Contains more Iron +621.6%
Contains more Zinc +91.4%
Contains more Calcium +440%
Contains more Potassium +308.6%
Contains more Magnesium +831.6%
Contains more Copper +356.9%
Contains more Phosphorus +579.2%
Contains less Sodium -99.7%
Contains more Iron +621.6%
Contains more Zinc +91.4%

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
Oat
4
:
8
Cereal
Contains more Vitamin B5 +496.9%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +724.1%
Contains more Vitamin B2 +2684.2%
Contains more Vitamin B3 +2982.2%
Contains more Vitamin B6 +4930.3%
Contains more Vitamin B5 +496.9%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +724.1%
Contains more Vitamin B2 +2684.2%
Contains more Vitamin B3 +2982.2%
Contains more Vitamin B6 +4930.3%

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
101%
Oat
36%
Cereal
Carbohydrates
66%
Oat
87%
Cereal
Fats
32%
Oat
5%
Cereal

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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 Oat Cereal Opinion
Calories 389 378 Oat
Protein 16.89 6.06 Oat
Fats 6.9 1.08 Oat
Vitamin C 0 38.5 Cereal
Carbs 66.27 86.85 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Oat
Iron 4.72 34.06 Cereal
Calcium 54 10 Oat
Potassium 429 105 Oat
Magnesium 177 19 Oat
Sugars 10.35 Cereal
Fiber 10.6 1.4 Oat
Copper 0.626 0.137 Oat
Zinc 3.97 7.6 Cereal
Starch
Phosphorus 523 77 Oat
Sodium 2 795 Oat
Vitamin A 0 2792 Cereal
Vitamin E 0.08 Cereal
Vitamin D 0 Oat
Vitamin B1 0.763 6.288 Cereal
Vitamin B2 0.139 3.87 Cereal
Vitamin B3 0.961 29.62 Cereal
Vitamin B5 1.349 0.226 Oat
Vitamin B6 0.119 5.986 Cereal
Vitamin B12 0 Oat
Vitamin K 0 Cereal
Folic acid (B9) 0 Oat
Trans Fat
Saturated Fat 1.217 0.26 Cereal
Monounsaturated Fat 2.178 0.204 Oat
Polyunsaturated fat 2.535 0.354 Oat
Tryptophan 0.234 0.066 Oat
Threonine 0.575 0.241 Oat
Isoleucine 0.694 0.26 Oat
Leucine 1.284 0.767 Oat
Lysine 0.701 0.113 Oat
Methionine 0.312 0.13 Oat
Phenylalanine 0.895 0.365 Oat
Valine 0.937 0.344 Oat
Histidine 0.405 0.162 Oat
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.