Oatmeal vs. Grape-Nuts Cereal — Health Impact and Nutrition Comparison

Calories

Grape-Nut Cereal contains notably higher calories at 361 kcal, while oatmeal provides 68 kcal.

Protein

Grape-Nut Cereal offers significantly more protein at 11.22g, whereas oatmeal provides 2.37 g.

Fats

Oatmeal contains less saturated fat and monounsaturated fat than grape-nut cereal. However, grape-nut cereal has a higher polyunsaturated fat content compared to oatmeal.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Oatmeal

2

Saturated Fat: Sat. Fat 0.226 g

Monounsaturated Fat: Mono. Fat 0.391 g

Polyunsaturated fat: Poly. Fat 0.426 g

Grape-Nuts Cereal

1

Saturated Fat: Sat. Fat 0.34 g

Monounsaturated Fat: Mono. Fat 0.21 g

Polyunsaturated fat: Poly. Fat 0.78 g

Contains less Sat. FatSaturated Fat	-33.5%
Contains more Mono. FatMonounsaturated Fat	+86.2%

Contains more Poly. FatPolyunsaturated fat

+83.1%

Vitamins

Compared to oatmeal, grape-nut cereal contains higher levels of vitamin E, vitamin C, vitamin B1, vitamin B3, vitamin B5, and vitamin folic acid. But oatmeal is the top source of vitamin A, vitamin B2, and vitamin K.

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

2

Grape-Nuts Cereal

9

Contains more Vitamin AVitamin A	+10725%
Contains more Vitamin B2Vitamin B2	+79.2%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin E Vitamin E	+785.7%
Contains more Vitamin B1Vitamin B1	+150%
Contains more Vitamin B3Vitamin B3	+185%
Contains more Vitamin B5Vitamin B5	+175.1%
Contains more Vitamin B6Vitamin B6	+196.6%
Contains more Vitamin KVitamin K	+400%
Contains more FolateFolate	+684.1%
Contains more CholineCholine	+578.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Grape-Nut Cereal has five times more iron, manganese, magnesium, and copper, six times more phosphorus and potassium, three times more zinc, and two times more selenium than oatmeal. 

In contrast, oatmeal has nine times more sodium and three times more calcium.

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

2

Grape-Nuts Cereal

8

Contains more CalciumCalcium	+150%
Contains less SodiumSodium	-89.5%

Contains more MagnesiumMagnesium	+376.9%
Contains more PotassiumPotassium	+555.7%
Contains more IronIron	+369.8%
Contains more CopperCopper	+415.2%
Contains more ZincZinc	+233.9%
Contains more PhosphorusPhosphorus	+506.5%
Contains more ManganeseManganese	+479.9%
Contains more SeleniumSelenium	+82%

Glycemic Index

Both grape-nut cereal and oatmeal have relatively high glycemic indices. This suggests that both foods can cause a rapid increase in blood sugar levels after consumption. The glycemic index value of grape-nut cereal is 75, and the glycemic index value of oatmeal is 79.

Go to our Glycemic Index Chart: Complete (350+) List from the All Sources page to learn about the glycemic index values of various foods.

Glycemic Load

Grape-Nut Cereal has a slightly higher glycemic load of 18 (medium) than oatmeal, which has a glycemic load of 16.

Acidity

Grape-Nut Cereal has a higher acidity based on PRAL, with a value of 10.7, while oatmeal has a PRAL value equal to 1. This suggests that grape-nut cereal may have a more pronounced acid-forming effect on the body than oatmeal.

Baby food

Grape-Nut cereal and oatmeal can be included in a baby's diet, but time and cooking techniques are critical concerns.

Oatmeal is recommended for babies since it contains fiber, minerals, and vitamins. It is incredibly adaptable and may be turned into a stew or constantly combined with other nutritional meals, such as fruits.

In addition, oats are advised for newborns as soon as they can eat solid meals.

While Grape-Nuts cereal contains whole wheat and malted barley, which are typically healthy for older children, its gritty texture makes it inappropriate for extremely young newborns who are just starting on solid meals. It is critical to wait until your infant has established the capacity to chew and swallow more solid textures before beginning.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

According to this study, oat consumption may reduce systolic blood pressure. As for grape-nut cereal, no research has been done to support its potential to lower arterial blood pressure (1.2).

Studies have shown a correlation between consuming oatmeal and reduced LDL (bad cholesterol) levels in the blood. It should be noted that there's no evidence that grape-nut cereal has a hypolipidemic effect. However, grape nut cereal has significant levels of niacin, which can be utilized to treat hyperlipidemia. On the other hand, grape polyphenols are known to regulate the lipid profile and lower LDL levels (3.4).

In conclusion, both of these are good for reducing the risk of cardiovascular disease.

Diabetes

Blood glucose and cholesterol levels were shown to be lower in people with uncontrolled type 2 diabetes. Oats have been associated with hypercholesterolemia and hyperglycemia control (5).  Consuming whole-grain cereals like oats and grape nut cereal lowers the risk of acquiring type 2 diabetes. It also affects blood glucose and cholesterol levels. When compared to other cereal grains, oat-based diets had lower fatty acid absorption (6).     

Digestive Health

Grape-Nuts cereal and oatmeal, rich in dietary fiber due to their whole grain composition, offer digestive health benefits. They aid in maintaining regular bowel movements, preventing constipation, and promoting a healthy digestive system. Furthermore, their fiber content supports the growth of beneficial gut bacteria, enhancing overall digestive well-being (7). It's worth noting that oats have also been associated with improved intestinal microbiota and similar protective properties to wheat regarding reducing the risk of diverticulosis (8.9.10). 

Gluten intolerance

One of the most noticeable differences between oat and grape nut cereals is the absence of gluten. Grape nut cereal is manufactured from wheat and barley. These gluten-containing grains should not be consumed if you follow a gluten-free diet. On the other hand, because oats do not contain gluten, they provide a gluten-free alternative to barley. Because oat flour does not contain gluten, it is a perfect alternative to any gluten-containing flour. However, the gluten-free feature influences the breadmaking process, for example, because gluten is one of the elements that hold the bread together and prevent it from crumbling and drying out.

Lactose intolerance

Grape-Nuts cereal and oatmeal are suitable options for individuals with lactose intolerance, as they typically do not contain lactose.  Lactose-intolerant patients can substitute oat milk for dairy milk.

Cancer

Oats include beta-glucans, which have anti-cancer effects against lung cancer cells (11).  

Grape-Nuts cereal has an essential and healthful ingredient list, including whole wheat flour, malted barley flour, salt, and yeast. These common substances are not usually linked to an increased risk of cancer. It is worth noting that the type of wheat can considerably impact its effect on cancer risk. Whole-grain brown wheat, in particular, has been shown to protect against the development of colon cancer (12).  

On the other hand, highly processed foods should be avoided since they have been linked to an increased risk of cancer, particularly breast cancer. These ultra-processed meals may raise risk by promoting fat or harboring potential toxins (13).