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Oatmeal vs. Cookie dough — In-Depth Nutrition Comparison

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A recap on differences between oatmeal and cookie dough

  • Oatmeal has more iron, vitamin B6, vitamin A, vitamin B3, and vitamin B2; however, cookie dough is higher in manganese and selenium.
  • Oatmeal covers your daily iron needs 48% more than cookie dough.
  • Cookie dough contains 7 times less vitamin B6 than oatmeal. Oatmeal contains 0.29mg of vitamin B6, while cookie dough contains 0.041mg.
  • Oatmeal has less sodium.
  • The glycemic index of oatmeal is higher.

Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Cookies, oatmeal, refrigerated dough.

Infographic

Oatmeal vs Cookie dough 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Contains more CalciumCalcium +158.1%
Contains more IronIron +178.5%
Contains less SodiumSodium -83.3%
Contains more PotassiumPotassium +141%
Contains more CopperCopper +66.7%
Contains more PhosphorusPhosphorus +35.1%
Contains more ManganeseManganese +37.1%
Contains more SeleniumSelenium +82%
~equal in Magnesium ~28mg
~equal in Zinc ~0.64mg

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.
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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Contains more Vitamin AVitamin A +3150%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +45.3%
Contains more Vitamin B3Vitamin B3 +62.2%
Contains more Vitamin B6Vitamin B6 +607.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25.7%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +17.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.234mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more WaterWater +449.2%
Contains more ProteinProtein +127.8%
Contains more FatsFats +1289.7%
Contains more CarbsCarbs +406.4%
Contains more OtherOther +128.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 g
Contains less Sat. FatSaturated fat -95.2%
Contains more Mono. FatMonounsaturated fat +2593.4%
Contains more Poly. FatPolyunsaturated fat +508.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Cookie dough
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Cookie dough DV% diff.
Iron 5.96mg 2.14mg 48%
Fats 1.36g 18.9g 27%
Monounsaturated fat 0.391g 10.531g 25%
Saturated fat 0.226g 4.751g 21%
Vitamin B6 0.29mg 0.041mg 19%
Calories 68kcal 424kcal 18%
Carbs 11.67g 59.1g 16%
Polyunsaturated fat 0.426g 2.592g 14%
Vitamin A 130µg 4µg 14%
Sodium 49mg 294mg 11%
Manganese 0.558mg 0.765mg 9%
Cholesterol 0mg 24mg 8%
Vitamin B3 3.025mg 1.865mg 7%
Selenium 5µg 9.1µg 7%
Protein 2.37g 5.4g 6%
Vitamin B2 0.215mg 0.148mg 5%
Calcium 80mg 31mg 5%
Copper 0.066mg 0.11mg 5%
Phosphorus 77mg 104mg 4%
Starch 10.37g 4%
Potassium 61mg 147mg 3%
Fiber 1.7g 2.5g 3%
Vitamin B1 0.26mg 0.234mg 2%
Folate 44µg 35µg 2%
Vitamin B12 0µg 0.04µg 2%
Choline 4.7mg 1%
Vitamin B5 0.317mg 0.372mg 1%
Net carbs 9.97g 56.6g N/A
Magnesium 26mg 28mg 0%
Sugar 0.46g N/A
Zinc 0.62mg 0.64mg 0%
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Trans fat 0.003g N/A
Tryptophan 0.04mg 0.088mg 0%
Threonine 0.083mg 0.177mg 0%
Isoleucine 0.105mg 0.227mg 0%
Leucine 0.2mg 0.414mg 0%
Lysine 0.135mg 0.257mg 0%
Methionine 0.04mg 0.122mg 0%
Phenylalanine 0.13mg 0.278mg 0%
Valine 0.151mg 0.291mg 0%
Histidine 0.057mg 0.125mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Cookie dough
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
26%
Oatmeal
15%
Cookie dough
Minerals Daily Need Coverage Score
45%
Oatmeal
41%
Cookie dough

Comparison summary

Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 24mg)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 245mg)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 4.525g)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Cookie dough
Cookie dough is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Cookie dough
Cookie dough is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Cookie dough
Cookie dough is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.