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Oatmeal vs. Sweet roll — In-Depth Nutrition Comparison

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How are oatmeal and sweet roll different?

  • Oatmeal is higher in iron, vitamin B6, and manganese; however, sweet roll is richer in selenium, vitamin E, folate, and choline.
  • Daily need coverage for iron for oatmeal is 55% higher.
  • Oatmeal contains 3 times more vitamin B6 than sweet roll. While oatmeal contains 0.29mg of vitamin B6, sweet roll contains only 0.107mg.
  • Oatmeal has less sodium.
  • Sweet roll has a lower glycemic index (40) than oatmeal (79).

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Sweet rolls, cinnamon, commercially prepared with raisins are the varieties used in this article.

Infographic

Oatmeal vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +52.9%
Contains more IronIron +272.5%
Contains less SodiumSodium -83.9%
Contains more ManganeseManganese +86%
Contains more PotassiumPotassium +82%
Contains more CopperCopper +33.3%
Contains more SeleniumSelenium +240%
~equal in Calcium ~72mg
~equal in Zinc ~0.59mg
~equal in Phosphorus ~76mg

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin AVitamin A +109.7%
Contains more Vitamin B3Vitamin B3 +26.9%
Contains more Vitamin B6Vitamin B6 +171%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2742.9%
Contains more Vitamin B1Vitamin B1 +24.6%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B5Vitamin B5 +28.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +63.6%
Contains more CholineCholine +778.7%
~equal in Vitamin D ~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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more WaterWater +238.8%
Contains more ProteinProtein +161.6%
Contains more FatsFats +1105.9%
Contains more CarbsCarbs +336.2%
Contains more OtherOther +198.2%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +1126.9%
Contains more Poly. FatPolyunsaturated fat +1654.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Sweet roll
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 Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Sweet roll DV% diff.
Iron 5.96mg 1.6mg 55%
Polyunsaturated fat 0.426g 7.473g 47%
Fats 1.36g 16.4g 23%
Cholesterol 0mg 66mg 22%
Selenium 5µg 17µg 22%
Calories 68kcal 372kcal 15%
Vitamin B6 0.29mg 0.107mg 14%
Vitamin E 0.07mg 1.99mg 13%
Carbs 11.67g 50.9g 13%
Saturated fat 0.226g 3.079g 13%
Manganese 0.558mg 0.3mg 11%
Sodium 49mg 304mg 11%
Monounsaturated fat 0.391g 4.797g 11%
Protein 2.37g 6.2g 8%
Vitamin A 130µg 62µg 8%
Choline 4.7mg 41.3mg 7%
Folate 44µg 72µg 7%
Vitamin B12 0µg 0.14µg 6%
Vitamin B1 0.26mg 0.324mg 5%
Vitamin B2 0.215mg 0.265mg 4%
Vitamin B3 3.025mg 2.384mg 4%
Starch 10.37g 4%
Fiber 1.7g 2.4g 3%
Vitamin K 0.4µg 4.4µg 3%
Magnesium 26mg 17mg 2%
Copper 0.066mg 0.088mg 2%
Vitamin B5 0.317mg 0.406mg 2%
Vitamin C 0mg 2mg 2%
Potassium 61mg 111mg 1%
Calcium 80mg 72mg 1%
Net carbs 9.97g 48.5g N/A
Sugar 0.46g 31.73g N/A
Zinc 0.62mg 0.59mg 0%
Phosphorus 77mg 76mg 0%
Trans fat 0.003g N/A
Tryptophan 0.04mg 0.074mg 0%
Threonine 0.083mg 0.211mg 0%
Isoleucine 0.105mg 0.259mg 0%
Leucine 0.2mg 0.458mg 0%
Lysine 0.135mg 0.243mg 0%
Methionine 0.04mg 0.117mg 0%
Phenylalanine 0.13mg 0.3mg 0%
Valine 0.151mg 0.291mg 0%
Histidine 0.057mg 0.145mg 0%
Omega-3 - DHA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Sweet roll
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
31%
Sweet roll
Minerals Daily Need Coverage Score
45%
Oatmeal
35%
Sweet roll

Comparison summary

Which food is lower in glycemic index?
Sweet roll
Sweet roll is lower in glycemic index (difference - 39)
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins
Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 31.27g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 255mg)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 2.853g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.