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Cereal vs. Oat — In-Depth Nutrition Comparison

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What are the main differences between Cereal and Oat?

  • Cereal is richer in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, and Vitamin C, while Oat is 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 Oat 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
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%
Oat
Oat
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
7
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 128% 168% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Oat
Oat
2
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin 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
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Oat
Oat
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
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
Oat
Oat
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cereal Oat
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Cereal Oat Opinion
Calories 378kcal 389kcal Oat
Protein 6.06g 16.89g Oat
Fats 1.08g 6.9g Oat
Vitamin C 38.5mg 0mg Cereal
Net carbs 85.45g 55.67g Cereal
Carbs 86.85g 66.27g Cereal
Magnesium 19mg 177mg Oat
Calcium 10mg 54mg Oat
Potassium 105mg 429mg Oat
Iron 34.06mg 4.72mg Cereal
Sugar 10.35g Oat
Fiber 1.4g 10.6g Oat
Copper 0.137mg 0.626mg Oat
Zinc 7.6mg 3.97mg Cereal
Phosphorus 77mg 523mg Oat
Sodium 795mg 2mg Oat
Vitamin A 2792IU 0IU Cereal
Vitamin A RAE 814µg 0µg Cereal
Vitamin E 0.08mg Cereal
Manganese 0.79mg 4.916mg Oat
Selenium 6.3µg Cereal
Vitamin B1 6.288mg 0.763mg Cereal
Vitamin B2 3.87mg 0.139mg Cereal
Vitamin B3 29.62mg 0.961mg Cereal
Vitamin B5 0.226mg 1.349mg Oat
Vitamin B6 5.986mg 0.119mg Cereal
Folate 56µg Oat
Saturated Fat 0.26g 1.217g Cereal
Monounsaturated Fat 0.204g 2.178g Oat
Polyunsaturated fat 0.354g 2.535g Oat
Tryptophan 0.066mg 0.234mg Oat
Threonine 0.241mg 0.575mg Oat
Isoleucine 0.26mg 0.694mg Oat
Leucine 0.767mg 1.284mg Oat
Lysine 0.113mg 0.701mg Oat
Methionine 0.13mg 0.312mg Oat
Phenylalanine 0.365mg 0.895mg Oat
Valine 0.344mg 0.937mg Oat
Histidine 0.162mg 0.405mg Oat
Fructose 0.26g Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Oat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
363%
Cereal
30%
Oat
Minerals Daily Need Coverage Score
183%
Cereal
154%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (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 - 10)
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 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

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. Oat - 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.