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  6. Cereal vs. Oats

Cereal vs. Oats — In-Depth Nutrition Comparison

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What are the main differences between cereal and oats?

  • Cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, and vitamin C, while oats are higher in manganese, phosphorus, and copper.
  • Cereal's daily need coverage for vitamin B1 is 460% higher.

We used Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Oats types in this comparison.

Infographic

Cereal vs Oats infographic
Infographic link

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
3
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%
Oats
Oats
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more IronIron +621.6%
Contains more ZincZinc +91.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +831.6%
Contains more CalciumCalcium +440%
Contains more PotassiumPotassium +308.6%
Contains more CopperCopper +356.9%
Contains more PhosphorusPhosphorus +579.2%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +522.3%

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%
Oats
Oats
2
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +724.1%
Contains more Vitamin B2Vitamin B2 +2684.2%
Contains more Vitamin B3Vitamin B3 +2982.2%
Contains more Vitamin B6Vitamin B6 +4930.3%
Contains more Vitamin B5Vitamin B5 +496.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cereal Oats DV% diff.
Vitamin B1 6.288mg 0.763mg 460%
Vitamin B6 5.986mg 0.119mg 451%
Iron 34.06mg 4.72mg 367%
Vitamin B2 3.87mg 0.139mg 287%
Manganese 0.79mg 4.916mg 179%
Vitamin B3 29.62mg 0.961mg 179%
Vitamin A 814µg 0µg 90%
Phosphorus 77mg 523mg 64%
Copper 0.137mg 0.626mg 54%
Vitamin C 38.5mg 0mg 43%
Magnesium 19mg 177mg 38%
Fiber 1.4g 10.6g 37%
Sodium 795mg 2mg 34%
Zinc 7.6mg 3.97mg 33%
Protein 6.06g 16.89g 22%
Vitamin B5 0.226mg 1.349mg 22%
Polyunsaturated fat 0.354g 2.535g 15%
Folate 56µg 14%
Selenium 6.3µg 11%
Potassium 105mg 429mg 10%
Fats 1.08g 6.9g 9%
Carbs 86.85g 66.27g 7%
Monounsaturated fat 0.204g 2.178g 5%
Calcium 10mg 54mg 4%
Saturated fat 0.26g 1.217g 4%
Calories 378kcal 389kcal 1%
Vitamin E 0.08mg 1%
Protein per 100 calories 1.6g 4.3g N/A
Calories per 10 g protein 624kcal 230kcal N/A
Weight per 100 calories 26g 26g N/A
Unsaturated / Saturated Fat ratio 2.1 3.9 N/A
Net carbs 85.45g 55.67g N/A
Sugar 10.35g N/A
Tryptophan 0.066mg 0.234mg 0%
Threonine 0.241mg 0.575mg 0%
Isoleucine 0.26mg 0.694mg 0%
Leucine 0.767mg 1.284mg 0%
Lysine 0.113mg 0.701mg 0%
Methionine 0.13mg 0.312mg 0%
Phenylalanine 0.365mg 0.895mg 0%
Valine 0.344mg 0.937mg 0%
Histidine 0.162mg 0.405mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Oats
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more CarbsCarbs +31.1%
Contains more OtherOther +29.7%
Contains more ProteinProtein +178.7%
Contains more FatsFats +538.9%
Contains more WaterWater +117.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -78.6%
Contains more Mono. FatMonounsaturated fat +967.6%
Contains more Poly. FatPolyunsaturated fat +616.1%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.