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Oatmeal vs. Marshmallow — In-Depth Nutrition Comparison

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How are oatmeal and marshmallow different?

  • Oatmeal has more iron, manganese, vitamin B6, vitamin B1, vitamin B3, vitamin B2, folate, phosphorus, vitamin A, and calcium than marshmallow.
  • Daily need coverage for iron for oatmeal is 72% higher.
  • Marshmallow has a lower glycemic index (62) than oatmeal (79).

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Candies, marshmallows are the varieties used in this article.

Infographic

Oatmeal vs Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +2566.7%
Contains more PotassiumPotassium +1120%
Contains more IronIron +2491.3%
Contains more ZincZinc +1450%
Contains more PhosphorusPhosphorus +862.5%
Contains less SodiumSodium -38.8%
Contains more ManganeseManganese +6875%
Contains more SeleniumSelenium +194.1%
Contains more CopperCopper +47%

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
10
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% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +25900%
Contains more Vitamin B2Vitamin B2 +21400%
Contains more Vitamin B3Vitamin B3 +3778.2%
Contains more Vitamin B5Vitamin B5 +6240%
Contains more Vitamin B6Vitamin B6 +9566.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4300%
Contains more CholineCholine +4600%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +31.7%
Contains more FatsFats +580%
Contains more WaterWater +412.4%
Contains more OtherOther +90%
Contains more CarbsCarbs +596.7%

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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +388.8%
Contains more Poly. FatPolyunsaturated fat +806.4%
Contains less Sat. FatSaturated fat -75.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Marshmallow DV% diff.
Iron 5.96mg 0.23mg 72%
Manganese 0.558mg 0.008mg 24%
Carbs 11.67g 81.3g 23%
Vitamin B1 0.26mg 0.001mg 22%
Vitamin B6 0.29mg 0.003mg 22%
Vitamin B3 3.025mg 0.078mg 18%
Vitamin B2 0.215mg 0.001mg 16%
Vitamin A 130µg 0µg 14%
Calories 68kcal 318kcal 13%
Folate 44µg 1µg 11%
Phosphorus 77mg 8mg 10%
Calcium 80mg 3mg 8%
Selenium 5µg 1.7µg 6%
Vitamin B5 0.317mg 0.005mg 6%
Fiber 1.7g 0.1g 6%
Magnesium 26mg 2mg 6%
Zinc 0.62mg 0.04mg 5%
Starch 10.37g 4%
Copper 0.066mg 0.097mg 3%
Polyunsaturated fat 0.426g 0.047g 3%
Potassium 61mg 5mg 2%
Fats 1.36g 0.2g 2%
Choline 4.7mg 0.1mg 1%
Saturated fat 0.226g 0.056g 1%
Protein 2.37g 1.8g 1%
Monounsaturated fat 0.391g 0.08g 1%
Sodium 49mg 80mg 1%
Net carbs 9.97g 81.2g N/A
Sugar 0.46g 57.56g N/A
Vitamin E 0.07mg 0mg 0%
Vitamin K 0.4µg 0µg 0%
Trans fat 0.003g N/A
Tryptophan 0.04mg 0mg 0%
Threonine 0.083mg 0.035mg 0%
Isoleucine 0.105mg 0.028mg 0%
Leucine 0.2mg 0.066mg 0%
Lysine 0.135mg 0.077mg 0%
Methionine 0.04mg 0.015mg 0%
Phenylalanine 0.13mg 0.042mg 0%
Valine 0.151mg 0.05mg 0%
Histidine 0.057mg 0.017mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Marshmallow
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
0%
Marshmallow
Minerals Daily Need Coverage Score
45%
Oatmeal
7%
Marshmallow

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 57.1g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 31mg)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.5)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Saturated fat?
Marshmallow
Marshmallow is lower in Saturated fat (difference - 0.17g)
Which food is lower in glycemic index?
Marshmallow
Marshmallow is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.