Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Oatmeal
  5. Compare
  6. Oatmeal vs. Cream of Wheat

Oatmeal vs. Cream of Wheat — In-Depth Nutrition Comparison

Compare

A recap on differences between Oatmeal and Cream of Wheat

  • Oatmeal has more Vitamin A RAE, and Vitamin B6, however, Cream of Wheat is higher in Iron, Calcium, Selenium, Vitamin B1, Folate, Copper, Fiber, and Vitamin B3.
  • Cream of Wheat covers your daily Iron needs 283% more than Oatmeal.

Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.

Infographic

Oatmeal vs Cream of Wheat infographic
Infographic link

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.
Oatmeal
Oatmeal
1
:
9
Cream of Wheat
Cream of Wheat
Contains more Calcium +657.5%
Contains more Iron +379.9%
Contains more Phosphorus +49.4%
Contains more Potassium +96.7%
Contains less Sodium -85.7%
Contains more Zinc +41.9%
Contains more Copper +212.1%
Contains more Selenium +300%
Equal in Magnesium - 27
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Cream of Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 182% 1073% 20% 50% 11% 1% 24% 69% 0% 110%
Contains more Calcium +657.5%
Contains more Iron +379.9%
Contains more Phosphorus +49.4%
Contains more Potassium +96.7%
Contains less Sodium -85.7%
Contains more Zinc +41.9%
Contains more Copper +212.1%
Contains more Selenium +300%
Equal in Magnesium - 27

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.
Oatmeal
Oatmeal
3
:
6
Cream of Wheat
Cream of Wheat
Contains more Vitamin A +∞%
Contains more Vitamin B6 +168.5%
Contains more Vitamin E +57.1%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B3 +38.8%
Contains more Vitamin B5 +63.4%
Contains more Folate +175%
Contains more Vitamin K +25%
Equal in Vitamin B2 - 0.2
Oatmeal
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%
Cream of Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 126% 47% 79% 32% 25% 91% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +168.5%
Contains more Vitamin E +57.1%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B3 +38.8%
Contains more Vitamin B5 +63.4%
Contains more Folate +175%
Contains more Vitamin K +25%
Equal in Vitamin B2 - 0.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
4
Cream of Wheat
Cream of Wheat
Contains more Water +670.9%
Contains more Protein +343%
Contains more Fats +10.3%
Contains more Carbs +555.5%
Equal in Other - 0.6
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Cream of Wheat
11% 77% 11%
Protein: 10.5 g
Fats: 1.5 g
Carbs: 76.5 g
Water: 10.9 g
Other: 0.6 g
Contains more Water +670.9%
Contains more Protein +343%
Contains more Fats +10.3%
Contains more Carbs +555.5%
Equal in Other - 0.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
1
Cream of Wheat
Cream of Wheat
Contains more Monounsaturated Fat +90.7%
Contains more Polyunsaturated fat +94.6%
Equal in Saturated Fat - 0.238
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Cream of Wheat
19% 16% 65%
Saturated Fat: 0.238 g
Monounsaturated Fat: 0.205 g
Polyunsaturated fat: 0.829 g
Contains more Monounsaturated Fat +90.7%
Contains more Polyunsaturated fat +94.6%
Equal in Saturated Fat - 0.238

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Oatmeal
Oatmeal
3
:
0
Cream of Wheat
Cream of Wheat
Contains more Starch +∞%
Contains more Sucrose +45%
Contains more Galactose +∞%
Oatmeal
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Cream of Wheat
100%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +45%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Cream of Wheat Opinion
Net carbs 9.97g 72.7g Cream of Wheat
Protein 2.37g 10.5g Cream of Wheat
Fats 1.36g 1.5g Cream of Wheat
Carbs 11.67g 76.5g Cream of Wheat
Calories 68kcal 370kcal Cream of Wheat
Starch 10.37g Oatmeal
Sugar 0.46g 0.2g Cream of Wheat
Fiber 1.7g 3.8g Cream of Wheat
Calcium 80mg 606mg Cream of Wheat
Iron 5.96mg 28.6mg Cream of Wheat
Magnesium 26mg 27mg Cream of Wheat
Phosphorus 77mg 115mg Cream of Wheat
Potassium 61mg 120mg Cream of Wheat
Sodium 49mg 7mg Cream of Wheat
Zinc 0.62mg 0.88mg Cream of Wheat
Copper 0.066mg 0.206mg Cream of Wheat
Manganese 0.558mg Oatmeal
Selenium 5µg 20µg Cream of Wheat
Vitamin A 433IU 0IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg 0.11mg Cream of Wheat
Vitamin B1 0.26mg 0.5mg Cream of Wheat
Vitamin B2 0.215mg 0.2mg Oatmeal
Vitamin B3 3.025mg 4.2mg Cream of Wheat
Vitamin B5 0.317mg 0.518mg Cream of Wheat
Vitamin B6 0.29mg 0.108mg Oatmeal
Folate 44µg 121µg Cream of Wheat
Vitamin K 0.4µg 0.5µg Cream of Wheat
Tryptophan 0.04mg 0.145mg Cream of Wheat
Threonine 0.083mg 0.33mg Cream of Wheat
Isoleucine 0.105mg 0.461mg Cream of Wheat
Leucine 0.2mg 0.796mg Cream of Wheat
Lysine 0.135mg 0.271mg Cream of Wheat
Methionine 0.04mg 0.196mg Cream of Wheat
Phenylalanine 0.13mg 0.568mg Cream of Wheat
Valine 0.151mg 0.51mg Cream of Wheat
Histidine 0.057mg 0.242mg Cream of Wheat
Trans Fat 0.003g Cream of Wheat
Saturated Fat 0.226g 0.238g Oatmeal
Monounsaturated Fat 0.391g 0.205g Oatmeal
Polyunsaturated fat 0.426g 0.829g Cream of Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Cream of Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
27%
Oatmeal
33%
Cream of Wheat
Minerals Daily Need Coverage Score
45%
Oatmeal
154%
Cream of Wheat

Comparison summary

Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.012g)
Which food is lower in Sugar?
Cream of Wheat
Cream of Wheat is lower in Sugar (difference - 0.26g)
Which food contains less Sodium?
Cream of Wheat
Cream of Wheat contains less Sodium (difference - 42mg)
Which food is lower in glycemic index?
Cream of Wheat
Cream of Wheat is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Cream of Wheat
Cream of Wheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Cream of Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173901/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.