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Oatmeal vs Cereal - In-Depth Nutrition Comparison

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Differences between Oatmeal and Cereal

  • Oatmeal contains less Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A, Zinc, 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, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

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Oatmeal vs Cereal 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
:
4
Cereal
Contains more Calcium +700%
Contains more Magnesium +36.8%
Contains less Sodium -93.8%
Contains more Iron +471.5%
Contains more Potassium +72.1%
Contains more Copper +107.6%
Contains more Zinc +1125.8%
Equal in Phosphorus - 77
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1278% 3% 10% 14% 46% 208% 33% 104%
Contains more Calcium +700%
Contains more Magnesium +36.8%
Contains less Sodium -93.8%
Contains more Iron +471.5%
Contains more Potassium +72.1%
Contains more Copper +107.6%
Contains more Zinc +1125.8%
Equal in Phosphorus - 77

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
:
7
Cereal
Contains more Vitamin B5 +40.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +544.8%
Contains more Vitamin E +14.3%
Contains more Vitamin B1 +2318.5%
Contains more Vitamin B2 +1700%
Contains more Vitamin B3 +879.2%
Contains more Vitamin B6 +1964.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 129% 168% 2% 0% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin B5 +40.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +544.8%
Contains more Vitamin E +14.3%
Contains more Vitamin B1 +2318.5%
Contains more Vitamin B2 +1700%
Contains more Vitamin B3 +879.2%
Contains more Vitamin B6 +1964.1%

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
27
Oatmeal
393
Cereal
Mineral Summary Score
44
Oatmeal
212
Cereal

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
14%
Oatmeal
36%
Cereal
Carbohydrates
12%
Oatmeal
87%
Cereal
Fats
6%
Oatmeal
5%
Cereal

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.
Oatmeal Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in glycemic index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Cereal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 9.89g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 746mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.034g)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Cereal
Cereal is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Oatmeal Cereal Opinion
Calories 68 378 Cereal
Protein 2.37 6.06 Cereal
Fats 1.36 1.08 Oatmeal
Vitamin C 0 38.5 Cereal
Carbs 11.67 86.85 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Oatmeal
Iron 5.96 34.06 Cereal
Calcium 80 10 Oatmeal
Potassium 61 105 Cereal
Magnesium 26 19 Oatmeal
Sugar 0.46 10.35 Oatmeal
Fiber 1.7 1.4 Oatmeal
Copper 0.066 0.137 Cereal
Zinc 0.62 7.6 Cereal
Starch 10.37 Oatmeal
Phosphorus 77 77
Sodium 49 795 Oatmeal
Vitamin A 433 2792 Cereal
Vitamin E 0.07 0.08 Cereal
Vitamin D 0 Oatmeal
Vitamin B1 0.26 6.288 Cereal
Vitamin B2 0.215 3.87 Cereal
Vitamin B3 3.025 29.62 Cereal
Vitamin B5 0.317 0.226 Oatmeal
Vitamin B6 0.29 5.986 Cereal
Vitamin B12 0 Oatmeal
Vitamin K 0.4 0 Oatmeal
Folate 44 Oatmeal
Trans Fat 0.003 Cereal
Saturated Fat 0.226 0.26 Oatmeal
Monounsaturated Fat 0.391 0.204 Oatmeal
Polyunsaturated fat 0.426 0.354 Oatmeal
Tryptophan 0.04 0.066 Cereal
Threonine 0.083 0.241 Cereal
Isoleucine 0.105 0.26 Cereal
Leucine 0.2 0.767 Cereal
Lysine 0.135 0.113 Oatmeal
Methionine 0.04 0.13 Cereal
Phenylalanine 0.13 0.365 Cereal
Valine 0.151 0.344 Cereal
Histidine 0.057 0.162 Cereal
Fructose 0 0.26 Cereal

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. 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.