Oatmeal vs. Cream of Wheat — Health Impact and Nutrition Comparison

Calories

The porridges are low in calories. Oatmeal provides 68 calories, whereas Cream of Wheat provides 62. Consequently, one cup of oatmeal and Cream of Wheat provide 160 and 150 calories, respectively.

Protein

The porridges are not particularly rich in proteins: 100g of cooked oatmeal contains 2.37g of proteins, whereas Cream of Wheat contains 1.84g.

Fats

Oatmeal and Cream of Wheat are very low in fats: 100g of cooked oatmeal contains 1.36g of fats, whereas Cream of Wheat contains 0.24g.

Carbohydrates

A 100g of oatmeal contains 11.7g of total carbs, 10g of which are nets carbs and 1.7g is dietary fiber. A 100g of Cream of Wheat contains 13.1g of total carbs, 12.5g of which are net carbs and 0.6g is dietary fiber. 

One cup of oatmeal is 2.55g richer in dietary fiber: a cup of oatmeal contains 4g of dietary fiber, whereas a cup of Cream of Wheat contains 1.45g.

Source of Dietary Fiber

Cream of Wheat and oatmeal are considered good sources of dietary fiber. Dietary fiber acts as a bulking agent, improves regularity, decreases intestinal transit time, and may relieve functional constipation (5).

Beta-glucan is a soluble fiber derived primarily from oats. Beta-glucan is associated with various beneficial effects on health:

• May lower blood glucose concentrations in type two diabetic people,
• May lower blood cholesterol levels and regulate cholesterol metabolism. Oat beta-glucans may also increase cholesterol excretion, therefore beneficially affecting people with atherosclerosis, heart and liver disease,
• May stimulate the growth and activity of beneficial microbes and inhibit the growth of potentially pathogenic microbes. Improved gut microbiota leads to normal gut functioning, prevents inflammation, and lowers the risk of colon cancer and gut disease,
• May promote skin health,
• May reduce the risk of neurodegenerative diseases (6, 7, 8, 9, 10).

Source of Iron

Cream of Wheat and oatmeal are great iron sources. Iron is required for hemoglobin synthesis to transport oxygen, growth and brain development, and DNA and hormone synthesis.

Iron deficiency causes anemia (microcytic anemia), and foods high in iron may prevent anemia and restore iron supply. However, excess iron may cause tissue injury and oxidative stress (11, 12).

Source of B complex Vitamins

Oatmeal and Cream of Wheat are good sources of B complex vitamins. 

B complex vitamins are required for energy metabolism, DNA synthesis and repair, methylation, immunity, adequate brain function, and synthesis of various neurochemicals and signaling molecules (13, 14).

Contains Gluten

Cream of Wheat is made from wheat; therefore, it contains gluten, a protein naturally present in wheat, rye, and barley.

Consumption of Cream of Wheat for people with gluten-related disorders such as Coeliac disease, non-coeliac gluten sensitivity, wheat allergy, dermatitis herpetiformis, and gluten ataxia will likely trigger the disease (15).

Pure oats (uncontaminated, labeled as “gluten-free”) are safe for most people with Coeliac disease; nevertheless, some people may trigger an immune response and should avoid consuming them (16, 17, 18).

Ultra-processing And Cancer

Cream of Wheat and oatmeal from some brands are highly processed or ultra-processed. Consumption of highly processed foods increases the risk of overall and breast cancer. According to available evidence, ultra-processed foods may increase cancer risks by obesity-promoting properties or carcinogenic compounds; however, further research is required.

Ultra-processed foods may also lead to various adverse health outcomes, such as obesity, metabolic and heart disease, irritable bowel disease, and all-cause mortality (19, 20, 21).
 

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