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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 RAE, 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).

Infographic

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 Zinc +1125.8%
Contains more Copper +107.6%
Equal in Phosphorus - 77
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
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 Zinc +1125.8%
Contains more Copper +107.6%
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 A +544.8%
Contains more Vitamin E +14.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2318.5%
Contains more Vitamin B2 +1700%
Contains more Vitamin B3 +879.2%
Contains more Vitamin B6 +1964.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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%
Contains more Vitamin B5 +40.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +544.8%
Contains more Vitamin E +14.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2318.5%
Contains more Vitamin B2 +1700%
Contains more Vitamin B3 +879.2%
Contains more Vitamin B6 +1964.1%

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

All nutrients comparison - raw data values

Nutrient Oatmeal Cereal Opinion
Net carbs 9.97g 85.45g Cereal
Protein 2.37g 6.06g Cereal
Fats 1.36g 1.08g Oatmeal
Carbs 11.67g 86.85g Cereal
Calories 68kcal 378kcal Cereal
Starch 10.37g g Oatmeal
Fructose 0g 0.26g Cereal
Sugar 0.46g 10.35g Oatmeal
Fiber 1.7g 1.4g Oatmeal
Calcium 80mg 10mg Oatmeal
Iron 5.96mg 34.06mg Cereal
Magnesium 26mg 19mg Oatmeal
Phosphorus 77mg 77mg
Potassium 61mg 105mg Cereal
Sodium 49mg 795mg Oatmeal
Zinc 0.62mg 7.6mg Cereal
Copper 0.066mg 0.137mg Cereal
Vitamin A 433IU 2792IU Cereal
Vitamin E 0.07mg 0.08mg Cereal
Vitamin D 0IU IU Oatmeal
Vitamin D 0µg µg Oatmeal
Vitamin C 0mg 38.5mg Cereal
Vitamin B1 0.26mg 6.288mg Cereal
Vitamin B2 0.215mg 3.87mg Cereal
Vitamin B3 3.025mg 29.62mg Cereal
Vitamin B5 0.317mg 0.226mg Oatmeal
Vitamin B6 0.29mg 5.986mg Cereal
Folate 44µg µg Oatmeal
Vitamin B12 0µg µg Oatmeal
Vitamin K 0.4µg 0µg Oatmeal
Tryptophan 0.04mg 0.066mg Cereal
Threonine 0.083mg 0.241mg Cereal
Isoleucine 0.105mg 0.26mg Cereal
Leucine 0.2mg 0.767mg Cereal
Lysine 0.135mg 0.113mg Oatmeal
Methionine 0.04mg 0.13mg Cereal
Phenylalanine 0.13mg 0.365mg Cereal
Valine 0.151mg 0.344mg Cereal
Histidine 0.057mg 0.162mg Cereal
Cholesterol 0mg mg Cereal
Trans Fat 0.003g g Cereal
Saturated Fat 0.226g 0.26g Oatmeal
Monounsaturated Fat 0.391g 0.204g Oatmeal
Polyunsaturated fat 0.426g 0.354g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Cereal
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
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

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.

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.