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Cellophane noodles vs. Oatmeal — In-Depth Nutrition Comparison

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A recap on differences between cellophane noodles and oatmeal

  • Cellophane noodles have more choline; however, oatmeal is higher in iron, manganese, vitamin B6, vitamin B3, vitamin B2, folate, vitamin B1, vitamin A, and phosphorus.
  • Oatmeal covers your daily iron needs 47% more than cellophane noodles.
  • Oatmeal contains 20 times less choline than cellophane noodles. Cellophane noodles contain 93.2mg of choline, while oatmeal contains 4.7mg.
  • The glycemic index of oatmeal is higher.

Food varieties used in this article are Noodles, chinese, cellophane or long rice (mung beans), dehydrated and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Cellophane noodles vs Oatmeal infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 7.5% 0.88% 81% 27% 11% 14% 1.3% 13% 43%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more CopperCopper +22.7%
Contains less SodiumSodium -79.6%
Contains more SeleniumSelenium +58%
Contains more MagnesiumMagnesium +766.7%
Contains more CalciumCalcium +220%
Contains more PotassiumPotassium +510%
Contains more IronIron +174.7%
Contains more ZincZinc +51.2%
Contains more PhosphorusPhosphorus +140.6%
Contains more ManganeseManganese +458%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.6% 0% 38% 0% 3.8% 6% 12% 0% 0% 1.5% 51%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin EVitamin E +85.7%
Contains more CholineCholine +1883%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +73.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1412.5%
Contains more Vitamin B5Vitamin B5 +217%
Contains more Vitamin B6Vitamin B6 +480%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2100%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cellophane noodles Oatmeal DV% diff.
Iron 2.17mg 5.96mg 47%
Carbs 86.09g 11.67g 25%
Manganese 0.1mg 0.558mg 20%
Vitamin B6 0.05mg 0.29mg 18%
Vitamin B3 0.2mg 3.025mg 18%
Vitamin B2 0mg 0.215mg 17%
Choline 93.2mg 4.7mg 16%
Calories 351kcal 68kcal 14%
Vitamin A 0µg 130µg 14%
Folate 2µg 44µg 11%
Vitamin B1 0.15mg 0.26mg 9%
Phosphorus 32mg 77mg 6%
Calcium 25mg 80mg 6%
Fiber 0.5g 1.7g 5%
Selenium 7.9µg 5µg 5%
Magnesium 3mg 26mg 5%
Starch 10.37g 4%
Protein 0.16g 2.37g 4%
Vitamin B5 0.1mg 0.317mg 4%
Polyunsaturated fat 0.018g 0.426g 3%
Copper 0.081mg 0.066mg 2%
Fats 0.06g 1.36g 2%
Sodium 10mg 49mg 2%
Potassium 10mg 61mg 2%
Zinc 0.41mg 0.62mg 2%
Monounsaturated fat 0.008g 0.391g 1%
Saturated fat 0.017g 0.226g 1%
Net carbs 85.59g 9.97g N/A
Sugar 0g 0.46g N/A
Vitamin E 0.13mg 0.07mg 0%
Vitamin K 0µg 0.4µg 0%
Trans fat 0g 0.003g N/A
Tryptophan 0.002mg 0.04mg 0%
Threonine 0.005mg 0.083mg 0%
Isoleucine 0.007mg 0.105mg 0%
Leucine 0.013mg 0.2mg 0%
Lysine 0.011mg 0.135mg 0%
Methionine 0.002mg 0.04mg 0%
Phenylalanine 0.01mg 0.13mg 0%
Valine 0.008mg 0.151mg 0%
Histidine 0.005mg 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
86% 13%
Protein: 0.16 g
Fats: 0.06 g
Carbs: 86.09 g
Water: 13.42 g
Other: 0.27 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more CarbsCarbs +637.7%
Contains more ProteinProtein +1381.3%
Contains more FatsFats +2166.7%
Contains more WaterWater +526.2%
Contains more OtherOther +111.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 19% 42%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.018 g
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -92.5%
Contains more Mono. FatMonounsaturated fat +4787.5%
Contains more Poly. FatPolyunsaturated fat +2266.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cellophane noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174258/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.