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Cereal vs Oatmeal - In-Depth Nutrition Comparison

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Differences between Cereal and Oatmeal

  • Cereal has more Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Manganese, while Oatmeal has more Vitamin C.
  • Cereal's daily need coverage for Vitamin B1 is 502% higher.
  • Oatmeal contains 21 times less Vitamin B6 than Cereal. Cereal contains 5.986mg of Vitamin B6, while Oatmeal contains 0.29mg.
  • The amount of Sodium in Oatmeal is lower.

The food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Cereal 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" 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 Zinc +1125.8%
Contains more Copper +107.6%
Contains more Calcium +700%
Contains more Magnesium +36.8%
Contains less Sodium -93.8%
Equal in Phosphorus - 77
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Contains more Iron +471.5%
Contains more Potassium +72.1%
Contains more Zinc +1125.8%
Contains more Copper +107.6%
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 A +544.8%
Contains more Vitamin E +14.3%
Contains more Vitamin C +∞%
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 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin A +544.8%
Contains more Vitamin E +14.3%
Contains more Vitamin C +∞%
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 +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Oatmeal Opinion
Net carbs 85.45g 9.97g Cereal
Protein 6.06g 2.37g Cereal
Fats 1.08g 1.36g Oatmeal
Carbs 86.85g 11.67g Cereal
Calories 378kcal 68kcal Cereal
Starch g 10.37g Oatmeal
Fructose 0.26g 0g Cereal
Sugar 10.35g 0.46g Oatmeal
Fiber 1.4g 1.7g Oatmeal
Calcium 10mg 80mg Oatmeal
Iron 34.06mg 5.96mg Cereal
Magnesium 19mg 26mg Oatmeal
Phosphorus 77mg 77mg
Potassium 105mg 61mg Cereal
Sodium 795mg 49mg Oatmeal
Zinc 7.6mg 0.62mg Cereal
Copper 0.137mg 0.066mg Cereal
Vitamin A 2792IU 433IU Cereal
Vitamin E 0.08mg 0.07mg Cereal
Vitamin D IU 0IU Oatmeal
Vitamin D µg 0µg Oatmeal
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.26mg Cereal
Vitamin B2 3.87mg 0.215mg Cereal
Vitamin B3 29.62mg 3.025mg Cereal
Vitamin B5 0.226mg 0.317mg Oatmeal
Vitamin B6 5.986mg 0.29mg Cereal
Folate µg 44µg Oatmeal
Vitamin B12 µg 0µg Oatmeal
Vitamin K 0µg 0.4µg Oatmeal
Tryptophan 0.066mg 0.04mg Cereal
Threonine 0.241mg 0.083mg Cereal
Isoleucine 0.26mg 0.105mg Cereal
Leucine 0.767mg 0.2mg Cereal
Lysine 0.113mg 0.135mg Oatmeal
Methionine 0.13mg 0.04mg Cereal
Phenylalanine 0.365mg 0.13mg Cereal
Valine 0.344mg 0.151mg Cereal
Histidine 0.162mg 0.057mg Cereal
Cholesterol mg 0mg Cereal
Trans Fat g 0.003g Cereal
Saturated Fat 0.26g 0.226g Oatmeal
Monounsaturated Fat 0.204g 0.391g Oatmeal
Polyunsaturated fat 0.354g 0.426g Oatmeal

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
393
Cereal
27
Oatmeal
Mineral Summary Score
212
Cereal
44
Oatmeal

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 food.
Protein
36%
Cereal
14%
Oatmeal
Carbohydrates
87%
Cereal
12%
Oatmeal
Fats
5%
Cereal
6%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 9.89g)
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 is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Cereal
Cereal is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. 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.