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  6. Cereal vs. Oatmeal

Cereal vs. Oatmeal — In-Depth Nutrition Comparison

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Differences between cereal and oatmeal

  • Oatmeal contains less vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, vitamin C, and manganese than cereal.
  • Cereal's daily need coverage for vitamin B1 is 502% higher.
  • 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cereal
Cereal
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 PotassiumPotassium +72.1%
Contains more IronIron +471.5%
Contains more CopperCopper +107.6%
Contains more ZincZinc +1125.8%
Contains more ManganeseManganese +41.6%
Contains more SeleniumSelenium +26%
Contains more MagnesiumMagnesium +36.8%
Contains more CalciumCalcium +700%
Contains less SodiumSodium -93.8%
~equal in Phosphorus ~77mg

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.
Cereal
Cereal
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 128% 0% 271% 1.6% 1572% 893% 555% 14% 1381% 0% 0% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +526.2%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin B1Vitamin B1 +2318.5%
Contains more Vitamin B2Vitamin B2 +1700%
Contains more Vitamin B3Vitamin B3 +879.2%
Contains more Vitamin B6Vitamin B6 +1964.1%
Contains more Vitamin B5Vitamin B5 +40.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cereal Oatmeal DV% diff.
Vitamin B1 6.288mg 0.26mg 502%
Vitamin B6 5.986mg 0.29mg 438%
Iron 34.06mg 5.96mg 351%
Vitamin B2 3.87mg 0.215mg 281%
Vitamin B3 29.62mg 3.025mg 166%
Vitamin A 814µg 130µg 76%
Zinc 7.6mg 0.62mg 63%
Vitamin C 38.5mg 0mg 43%
Sodium 795mg 49mg 32%
Carbs 86.85g 11.67g 25%
Calories 378kcal 68kcal 16%
Folate 44µg 11%
Manganese 0.79mg 0.558mg 10%
Copper 0.137mg 0.066mg 8%
Protein 6.06g 2.37g 7%
Calcium 10mg 80mg 7%
Starch 10.37g 4%
Magnesium 19mg 26mg 2%
Selenium 6.3µg 5µg 2%
Vitamin B5 0.226mg 0.317mg 2%
Potassium 105mg 61mg 1%
Fiber 1.4g 1.7g 1%
Choline 4.7mg 1%
Protein per 100 calories 1.6g 3.5g N/A
Calories per 10 g protein 624kcal 287kcal N/A
Weight per 100 calories 26g 147g N/A
Fats 1.08g 1.36g 0%
Net carbs 85.45g 9.97g N/A
Sugar 10.35g 0.46g N/A
Phosphorus 77mg 77mg 0%
Vitamin E 0.08mg 0.07mg 0%
Vitamin K 0µg 0.4µg 0%
Trans fat 0.003g N/A
Saturated fat 0.26g 0.226g 0%
Monounsaturated fat 0.204g 0.391g 0%
Polyunsaturated fat 0.354g 0.426g 0%
Tryptophan 0.066mg 0.04mg 0%
Threonine 0.241mg 0.083mg 0%
Isoleucine 0.26mg 0.105mg 0%
Leucine 0.767mg 0.2mg 0%
Lysine 0.113mg 0.135mg 0%
Methionine 0.13mg 0.04mg 0%
Phenylalanine 0.365mg 0.13mg 0%
Valine 0.344mg 0.151mg 0%
Histidine 0.162mg 0.057mg 0%
Fructose 0.26g 0g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
3
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 ProteinProtein +155.7%
Contains more CarbsCarbs +644.2%
Contains more OtherOther +291.2%
Contains more FatsFats +25.9%
Contains more WaterWater +2123%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
0
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 -13.1%
Contains more Mono. FatMonounsaturated fat +91.7%
Contains more Poly. FatPolyunsaturated fat +20.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cereal
Cereal
4
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more SucroseSucrose +3258.6%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

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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. 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.