Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Oatmeal vs. Powdered milk — In-Depth Nutrition Comparison

Compare

A recap on differences between oatmeal and powdered milk

  • Oatmeal has more iron; however, powdered milk is higher in vitamin B12, phosphorus, calcium, vitamin B2, vitamin B5, potassium, and zinc.
  • Powdered milk covers your daily vitamin B12 needs 135% more than oatmeal.
  • Powdered milk contains 13 times less iron than oatmeal. Oatmeal contains 5.96mg of iron, while powdered milk contains 0.47mg.
  • Oatmeal has less saturated fat.
  • 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 Milk, dry, whole, without added vitamin D.

Infographic

Oatmeal vs Powdered milk 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.
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 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Contains more IronIron +1168.1%
Contains less SodiumSodium -86.8%
Contains more ManganeseManganese +1295%
Contains more MagnesiumMagnesium +226.9%
Contains more CalciumCalcium +1040%
Contains more PotassiumPotassium +2080.3%
Contains more CopperCopper +21.2%
Contains more ZincZinc +438.7%
Contains more PhosphorusPhosphorus +907.8%
Contains more SeleniumSelenium +226%

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.
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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Contains more Vitamin B3Vitamin B3 +368.3%
Contains more FolateFolate +18.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +98.5%
Contains more Vitamin EVitamin E +728.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +460.5%
Contains more Vitamin B5Vitamin B5 +616.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +450%
Contains more CholineCholine +2397.9%
~equal in Vitamin B1 ~0.283mg
~equal in Vitamin B6 ~0.302mg

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
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Contains more WaterWater +3302%
Contains more ProteinProtein +1010.5%
Contains more FatsFats +1864%
Contains more CarbsCarbs +229.2%
Contains more OtherOther +966.7%

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
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +1926.6%
Contains more Poly. FatPolyunsaturated fat +56.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Powdered milk DV% diff.
Vitamin B12 0µg 3.25µg 135%
Phosphorus 77mg 776mg 100%
Calcium 80mg 912mg 83%
Vitamin B2 0.215mg 1.205mg 76%
Saturated fat 0.226g 16.742g 75%
Iron 5.96mg 0.47mg 69%
Protein 2.37g 26.32g 48%
Fats 1.36g 26.71g 39%
Vitamin B5 0.317mg 2.271mg 39%
Potassium 61mg 1330mg 37%
Cholesterol 0mg 97mg 32%
Zinc 0.62mg 3.34mg 25%
Manganese 0.558mg 0.04mg 23%
Calories 68kcal 496kcal 21%
Selenium 5µg 16.3µg 21%
Choline 4.7mg 117.4mg 20%
Monounsaturated fat 0.391g 7.924g 19%
Vitamin B3 3.025mg 0.646mg 15%
Sodium 49mg 371mg 14%
Vitamin A 130µg 258µg 14%
Magnesium 26mg 85mg 14%
Vitamin C 0mg 8.6mg 10%
Carbs 11.67g 38.42g 9%
Fiber 1.7g 0g 7%
Starch 10.37g 4%
Vitamin E 0.07mg 0.58mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Copper 0.066mg 0.08mg 2%
Polyunsaturated fat 0.426g 0.665g 2%
Vitamin K 0.4µg 2.2µg 2%
Folate 44µg 37µg 2%
Vitamin B1 0.26mg 0.283mg 2%
Vitamin B6 0.29mg 0.302mg 1%
Net carbs 9.97g 38.42g N/A
Sugar 0.46g 38.42g N/A
Trans fat 0.003g N/A
Tryptophan 0.04mg 0.371mg 0%
Threonine 0.083mg 1.188mg 0%
Isoleucine 0.105mg 1.592mg 0%
Leucine 0.2mg 2.578mg 0%
Lysine 0.135mg 2.087mg 0%
Methionine 0.04mg 0.66mg 0%
Phenylalanine 0.13mg 1.271mg 0%
Valine 0.151mg 1.762mg 0%
Histidine 0.057mg 0.714mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Powdered milk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
93%
Powdered milk
Minerals Daily Need Coverage Score
45%
Oatmeal
106%
Powdered milk

Comparison summary

Which food is richer in minerals?
Powdered milk
Powdered milk is relatively richer in minerals
Which food is lower in glycemic index?
Powdered milk
Powdered milk is lower in glycemic index (difference - 47)
Which food is richer in vitamins?
Powdered milk
Powdered milk is relatively richer in vitamins
Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 97mg)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 37.96g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 322mg)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 16.516g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.2)

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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.