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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, and Vitamin B3, while Oat is higher in Manganese, Vitamin A RAE, Phosphorus, Copper, and Vitamin C.
  • Cereal's daily need coverage for Vitamin B1 is 460% higher.
  • Oat has 50 times less Vitamin B6 than Cereal. Cereal has 5.986mg of Vitamin B6, while Oat has 0.119mg.

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
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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
2
:
6
Oat
Contains more Iron +621.6%
Contains more Zinc +91.4%
Contains more Calcium +440%
Contains more Magnesium +831.6%
Contains more Phosphorus +579.2%
Contains more Potassium +308.6%
Contains less Sodium -99.7%
Contains more Copper +356.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Contains more Iron +621.6%
Contains more Zinc +91.4%
Contains more Calcium +440%
Contains more Magnesium +831.6%
Contains more Phosphorus +579.2%
Contains more Potassium +308.6%
Contains less Sodium -99.7%
Contains more Copper +356.9%

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
8
:
4
Oat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +724.1%
Contains more Vitamin B2 +2684.2%
Contains more Vitamin B3 +2982.2%
Contains more Vitamin B6 +4930.3%
Contains more Vitamin B5 +496.9%
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 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +724.1%
Contains more Vitamin B2 +2684.2%
Contains more Vitamin B3 +2982.2%
Contains more Vitamin B6 +4930.3%
Contains more Vitamin B5 +496.9%

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 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
Net carbs 85.45g 55.67g Cereal
Protein 6.06g 16.89g Oat
Fats 1.08g 6.9g Oat
Carbs 86.85g 66.27g Cereal
Calories 378kcal 389kcal Oat
Starch g g
Fructose 0.26g g Cereal
Sugar 10.35g g Oat
Fiber 1.4g 10.6g Oat
Calcium 10mg 54mg Oat
Iron 34.06mg 4.72mg Cereal
Magnesium 19mg 177mg Oat
Phosphorus 77mg 523mg Oat
Potassium 105mg 429mg Oat
Sodium 795mg 2mg Oat
Zinc 7.6mg 3.97mg Cereal
Copper 0.137mg 0.626mg Oat
Vitamin A 2792IU 0IU Cereal
Vitamin E 0.08mg mg Cereal
Vitamin D IU 0IU Oat
Vitamin D µg 0µg Oat
Vitamin C 38.5mg 0mg 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 µg 56µg Oat
Vitamin B12 µg 0µg Oat
Vitamin K 0µg µg Cereal
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
Cholesterol mg 0mg Cereal
Trans Fat g g
Saturated Fat 0.26g 1.217g Cereal
Monounsaturated Fat 0.204g 2.178g Oat
Polyunsaturated fat 0.354g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Oat
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
33
Oat
Mineral Summary Score
212
Cereal
112
Oat

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
101%
Oat
Carbohydrates
87%
Cereal
66%
Oat
Fats
5%
Cereal
32%
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

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. 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.