Oatmeal vs. Porridge — Health Impact and Nutrition Comparison

Macronutrients and Calories

The cereals are not particularly nutrient-dense: oatmeal consists of 84% water, whereas Cream of Wheat consists of 88% water.

Oatmeal is richer in all macronutrients, vitamins, and minerals compared to Cream of Wheat.

Cereals have a serving size of one cup, equal to 251g of Cream of Wheat and 234g of oatmeal.

Vitamins

Oatmeal is richer in all vitamins compared to Cream of Wheat.

Oatmeal is notably rich in vitamins B1, B2, B3, B5, B6, B9, or folate, and vitamin A.

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

Porridge

0

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+250%
Contains more Vitamin B1Vitamin B1	+372.7%
Contains more Vitamin B2Vitamin B2	+760%
Contains more Vitamin B3Vitamin B3	+481.7%
Contains more Vitamin B5Vitamin B5	+346.5%
Contains more Vitamin B6Vitamin B6	+2130.8%
Contains more Vitamin KVitamin K	+300%
Contains more FolateFolate	+266.7%
Contains more CholineCholine	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Oatmeal is richer in most minerals too.

Oatmeal is notably richer in phosphorus, magnesium, and zinc. Both oatmeal and Cream of Wheat are very high in iron.

The table below shows how much iron each type of original Cream of Wheat and oatmeal contains (1, 2).

The recommended daily amount of iron is 8mg for adult men and 50+ women and 18mg for women aged 19-50 (3).

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

8

Porridge

1

Contains more MagnesiumMagnesium	+420%
Contains more PotassiumPotassium	+281.3%
Contains more IronIron	+59.4%
Contains more CopperCopper	+65%
Contains more ZincZinc	+376.9%
Contains more PhosphorusPhosphorus	+413.3%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+78.6%

Contains less SodiumSodium

-87.8%

~equal in Calcium ~87mg

Glycemic Index

Cream of Wheat has a glycemic index (GI) value of 67±3, which ranges from moderate to high. Instant Cream of Wheat has a high glycemic index value of 75±6.

Instant oatmeal has a mean glycemic index value of 82, which is considered high. Oatmeal made from rolled oats has a mean GI value of 58, and the one made from steel-cut oats has a mean GI value of 52 (4).

Instant cereals have higher GI index values than those with longer cooking times.

You can visit our Glycemic index chart of 350+ foods page to learn more about various foods' glycemic indices.

Both oatmeal and Cream of wheat have an insulin index of 40. To learn more about insulin index and insulin indices of foods, you can visit our Insulin index chart of 140+ foods page.

Acidity

The pH value for oatmeal ranges from 6.2 to 6.6, whereas the pH value of Cream of Wheat ranges from 6.06 to 6.16. Both cereals can be considered slightly acidic (5).

The PRAL or potential renal acid load value shows how much acid the organism produces from consumed food.

The PRAL value of Cream of Wheat is calculated to be -0.3, making it base-producing, whereas the PRAL value of oatmeal is calculated to be 1, making it acid-producing.

Gluten-Related Diseases 

Cream of Wheat is made from wheat middlings; therefore, it has similar properties to other wheat products, such as containing the protein gluten. Consumption of Cream of Wheat for people with gluten intolerance or gluten sensitivity will likely trigger gluten-related disorders such as Coeliac disease or non-coeliac gluten sensitivity, wheat allergy, dermatitis herpetiformis, and gluten ataxia (7).

Pure oats (gluten-free, uncontaminated) are safe for most people with the Coeliac disease; however, some people may trigger an immune response to oats and should avoid consuming them. Nonetheless, oats not labeled as gluten-free are potentially contaminated with rye, wheat, or barley and should be avoided (8, 9, 10, 11, 12).

Dietary fiber on health

Beta-glucan is a soluble fiber derived from cereals, oats being the primary source (13, 14, 15, 16, 17). Beta-glucan has many health benefits, which may help to lower the risk of diseases mentioned below.

• Type two diabetes: lowers blood sugar levels.
• Atherosclerosis, heart disease: lowers blood cholesterol levels and regulates cholesterol metabolism. Oat beta-glucans may as well lead to increased cholesterol excretion.
• Liver disease (such as “fatty liver”) and obesity: the mechanism is similar to the one described above.
• Colon cancer and gastrointestinal disease: stimulates the growth and activity of healthy or beneficial microbes and inhibits the growth of potentially pathogenic microbes, helping with overall gut health. Improved gut microbiota leads to the normal functioning of the gut, prevents inflammation, and lowers the risk of colon cancer.
• Neurodegenerative disease.
• Skin disorders.

In general, Cream of Wheat and oatmeal are good sources of dietary fiber. Dietary fiber acts as a bulking agent or hard stool softener improves regularity, decreases intestinal transit time, and may relieve constipation (18).

Management of Hypertension

Section reviewed by cardiologist Astghik Grigoryan

Individuals with high blood pressure should adopt healthy eating habits. During the DASH diet, foods with high potassium, magnesium, calcium, fiber, and protein levels and low saturated fat levels, such as oats or oatmeal, should be chosen.

The DASH diet has been shown to lower blood pressure and blood cholesterol levels and enhances the effects of antihypertensive drugs (19, 20).

Effects of Iron on the Organism

Oatmeal and porridge are excellent vegan and vegetarian sources of iron. Iron has various roles in the organism, such as the transport of oxygen in tissues, participation in mitochondrial respiration, synthesis, and repair of DNA, etc. (21).

Iron deficiency is one of the most common causes of anemia, especially microcytic anemia. Some common causes of anemia are menstrual periods, iron loss due to gastrointestinal bleeding, and chronic inflammatory diseases (22).

Accordingly, foods high in iron may prevent anemia and restore iron supply. On the other hand, excess iron leads to tissue injury, death of cells, and oxidative stress (21).