Oatmeal vs. Cream of Wheat — In-Depth Nutrition Comparison
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A recap on the differences between oatmeal and cream of Wheat
- Oatmeal has more vitamin B6 and vitamin A; 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.
- 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 Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
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.
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +657.5% |
| Contains more PotassiumPotassium | +96.7% |
| Contains more IronIron | +379.9% |
| Contains more CopperCopper | +212.1% |
| Contains more ZincZinc | +41.9% |
| Contains more PhosphorusPhosphorus | +49.4% |
| Contains less SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +300% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +168.5% |
| Contains more Vitamin EVitamin E | +57.1% |
| Contains more Vitamin B1Vitamin B1 | +92.3% |
| Contains more Vitamin B3Vitamin B3 | +38.8% |
| Contains more Vitamin B5Vitamin B5 | +63.4% |
| Contains more Vitamin KVitamin K | +25% |
| Contains more FolateFolate | +175% |
| Contains more CholineCholine | +391.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 28.6mg | 283% |
| Calcium | 80mg | 606mg | 53% |
| Selenium | 5µg | 20µg | 27% |
| Manganese | 0.558mg | 24% | |
| Carbs | 11.67g | 76.5g | 22% |
| Vitamin B1 | 0.26mg | 0.5mg | 20% |
| Folate | 44µg | 121µg | 19% |
| Copper | 0.066mg | 0.206mg | 16% |
| Protein | 2.37g | 10.5g | 16% |
| Calories | 68kcal | 370kcal | 15% |
| Vitamin A | 130µg | 0µg | 14% |
| Vitamin B6 | 0.29mg | 0.108mg | 14% |
| Fiber | 1.7g | 3.8g | 8% |
| Vitamin B3 | 3.025mg | 4.2mg | 7% |
| Phosphorus | 77mg | 115mg | 5% |
| Starch | 10.37g | 4% | |
| Vitamin B5 | 0.317mg | 0.518mg | 4% |
| Choline | 4.7mg | 23.1mg | 3% |
| Polyunsaturated fat | 0.426g | 0.829g | 3% |
| Potassium | 61mg | 120mg | 2% |
| Sodium | 49mg | 7mg | 2% |
| Zinc | 0.62mg | 0.88mg | 2% |
| Vitamin B2 | 0.215mg | 0.2mg | 1% |
| Fats | 1.36g | 1.5g | 0% |
| Net carbs | 9.97g | 72.7g | N/A |
| Magnesium | 26mg | 27mg | 0% |
| Sugar | 0.46g | 0.2g | N/A |
| Vitamin E | 0.07mg | 0.11mg | 0% |
| Vitamin K | 0.4µg | 0.5µg | 0% |
| Trans fat | 0.003g | N/A | |
| Saturated fat | 0.226g | 0.238g | 0% |
| Monounsaturated fat | 0.391g | 0.205g | 0% |
| Tryptophan | 0.04mg | 0.145mg | 0% |
| Threonine | 0.083mg | 0.33mg | 0% |
| Isoleucine | 0.105mg | 0.461mg | 0% |
| Leucine | 0.2mg | 0.796mg | 0% |
| Lysine | 0.135mg | 0.271mg | 0% |
| Methionine | 0.04mg | 0.196mg | 0% |
| Phenylalanine | 0.13mg | 0.568mg | 0% |
| Valine | 0.151mg | 0.51mg | 0% |
| Histidine | 0.057mg | 0.242mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
10.5 g
Fats:
1.5 g
Carbs:
76.5 g
Water:
10.9 g
Other:
0.6 g
| Contains more WaterWater | +670.9% |
| Contains more ProteinProtein | +343% |
| Contains more FatsFats | +10.3% |
| Contains more CarbsCarbs | +555.5% |
~equal in
Other
~0.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
Saturated fat:
Sat. Fat
0.238 g
Monounsaturated fat:
Mono. Fat
0.205 g
Polyunsaturated fat:
Poly. Fat
0.829 g
| Contains more Mono. FatMonounsaturated fat | +90.7% |
| Contains more Poly. FatPolyunsaturated fat | +94.6% |
~equal in
Saturated fat
~0.238g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
10.37 g
Sucrose:
0.29 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.16 g
Starch:
0 g
Sucrose:
0.2 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +45% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g