Cream of Wheat vs. Oatmeal — In-Depth Nutrition Comparison
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A recap on the differences between cream of Wheat and oatmeal
- Cream of Wheat has more iron, calcium, selenium, vitamin B1, folate, copper, fiber, and vitamin B3; however, oatmeal is higher in vitamin B6 and vitamin A.
- Cream of Wheat covers your daily iron needs 283% more than oatmeal.
- Oatmeal contains 8 times less calcium than cream of Wheat. Cream of Wheat contains 606mg of calcium, while oatmeal contains 80mg.
- The glycemic index of oatmeal is higher.
Food varieties used in this article are Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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.
| Contains more CalciumCalcium | +657.5% |
| Contains more PotassiumPotassium | +96.7% |
| Contains more IronIron | +379.9% |
| Contains more CopperCopper | +212.1% |
| Contains more ZincZinc | +41.9% |
| Contains more PhosphorusPhosphorus | +49.4% |
| Contains less SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +300% |
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.
| Contains more Vitamin EVitamin E | +57.1% |
| Contains more Vitamin B1Vitamin B1 | +92.3% |
| Contains more Vitamin B3Vitamin B3 | +38.8% |
| Contains more Vitamin B5Vitamin B5 | +63.4% |
| Contains more Vitamin KVitamin K | +25% |
| Contains more FolateFolate | +175% |
| Contains more CholineCholine | +391.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +168.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 28.6mg | 5.96mg | 283% |
| Calcium | 606mg | 80mg | 53% |
| Selenium | 20µg | 5µg | 27% |
| Manganese | 0.558mg | 24% | |
| Carbs | 76.5g | 11.67g | 22% |
| Vitamin B1 | 0.5mg | 0.26mg | 20% |
| Folate | 121µg | 44µg | 19% |
| Protein | 10.5g | 2.37g | 16% |
| Copper | 0.206mg | 0.066mg | 16% |
| Calories | 370kcal | 68kcal | 15% |
| Vitamin A | 0µg | 130µg | 14% |
| Vitamin B6 | 0.108mg | 0.29mg | 14% |
| Fiber | 3.8g | 1.7g | 8% |
| Vitamin B3 | 4.2mg | 3.025mg | 7% |
| Phosphorus | 115mg | 77mg | 5% |
| Starch | 10.37g | 4% | |
| Vitamin B5 | 0.518mg | 0.317mg | 4% |
| Choline | 23.1mg | 4.7mg | 3% |
| Polyunsaturated fat | 0.829g | 0.426g | 3% |
| Potassium | 120mg | 61mg | 2% |
| Zinc | 0.88mg | 0.62mg | 2% |
| Sodium | 7mg | 49mg | 2% |
| Vitamin B2 | 0.2mg | 0.215mg | 1% |
| Fats | 1.5g | 1.36g | 0% |
| Net carbs | 72.7g | 9.97g | N/A |
| Magnesium | 27mg | 26mg | 0% |
| Sugar | 0.2g | 0.46g | N/A |
| Vitamin E | 0.11mg | 0.07mg | 0% |
| Vitamin K | 0.5µg | 0.4µg | 0% |
| Trans fat | 0.003g | N/A | |
| Saturated fat | 0.238g | 0.226g | 0% |
| Monounsaturated fat | 0.205g | 0.391g | 0% |
| Tryptophan | 0.145mg | 0.04mg | 0% |
| Threonine | 0.33mg | 0.083mg | 0% |
| Isoleucine | 0.461mg | 0.105mg | 0% |
| Leucine | 0.796mg | 0.2mg | 0% |
| Lysine | 0.271mg | 0.135mg | 0% |
| Methionine | 0.196mg | 0.04mg | 0% |
| Phenylalanine | 0.568mg | 0.13mg | 0% |
| Valine | 0.51mg | 0.151mg | 0% |
| Histidine | 0.242mg | 0.057mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.5 g
Fats:
1.5 g
Carbs:
76.5 g
Water:
10.9 g
Other:
0.6 g
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
| Contains more ProteinProtein | +343% |
| Contains more CarbsCarbs | +555.5% |
| Contains more WaterWater | +670.9% |
~equal in
Fats
~1.36g
~equal in
Other
~0.57g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.238 g
Monounsaturated fat:
Mono. Fat
0.205 g
Polyunsaturated fat:
Poly. Fat
0.829 g
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
| Contains more Poly. FatPolyunsaturated fat | +94.6% |
| Contains more Mono. FatMonounsaturated fat | +90.7% |
~equal in
Saturated fat
~0.226g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.2 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 StarchStarch | +∞% |
| Contains more SucroseSucrose | +45% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g