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Oat vs Cereal - In-Depth Nutrition Comparison

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What are the main differences between Oat and Cereal?

  • Oat is richer in Manganese, Phosphorus, and Copper, while Cereal is higher in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A, and Vitamin C.
  • Cereal's daily need coverage for Vitamin B1 is 460% higher.
  • Cereal has 7 times less Phosphorus than Oat. Oat has 523mg of Phosphorus, while Cereal has 77mg.

We used Oats and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types in this comparison.

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Oat vs Cereal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
6
:
2
Cereal
Contains more Calcium +440%
Contains more Potassium +308.6%
Contains more Magnesium +831.6%
Contains more Copper +356.9%
Contains more Phosphorus +579.2%
Contains less Sodium -99.7%
Contains more Iron +621.6%
Contains more Zinc +91.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1278% 3% 10% 14% 46% 208% 33% 104%
Contains more Calcium +440%
Contains more Potassium +308.6%
Contains more Magnesium +831.6%
Contains more Copper +356.9%
Contains more Phosphorus +579.2%
Contains less Sodium -99.7%
Contains more Iron +621.6%
Contains more Zinc +91.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
4
:
8
Cereal
Contains more Vitamin B5 +496.9%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +724.1%
Contains more Vitamin B2 +2684.2%
Contains more Vitamin B3 +2982.2%
Contains more Vitamin B6 +4930.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 129% 168% 2% 0% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin B5 +496.9%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +724.1%
Contains more Vitamin B2 +2684.2%
Contains more Vitamin B3 +2982.2%
Contains more Vitamin B6 +4930.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Oat
393
Cereal
Mineral Summary Score
112
Oat
212
Cereal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
101%
Oat
36%
Cereal
Carbohydrates
66%
Oat
87%
Cereal
Fats
32%
Oat
5%
Cereal

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oat Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Cereal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 793mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 10)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 0.957g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $0.6)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
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.

All nutrients comparison - raw data values

Nutrient Oat Cereal Opinion
Calories 389 378 Oat
Protein 16.89 6.06 Oat
Fats 6.9 1.08 Oat
Vitamin C 0 38.5 Cereal
Carbs 66.27 86.85 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Oat
Iron 4.72 34.06 Cereal
Calcium 54 10 Oat
Potassium 429 105 Oat
Magnesium 177 19 Oat
Sugar 10.35 Oat
Fiber 10.6 1.4 Oat
Copper 0.626 0.137 Oat
Zinc 3.97 7.6 Cereal
Starch
Phosphorus 523 77 Oat
Sodium 2 795 Oat
Vitamin A 0 2792 Cereal
Vitamin E 0.08 Cereal
Vitamin D 0 Oat
Vitamin B1 0.763 6.288 Cereal
Vitamin B2 0.139 3.87 Cereal
Vitamin B3 0.961 29.62 Cereal
Vitamin B5 1.349 0.226 Oat
Vitamin B6 0.119 5.986 Cereal
Vitamin B12 0 Oat
Vitamin K 0 Cereal
Folate 56 Oat
Trans Fat
Saturated Fat 1.217 0.26 Cereal
Monounsaturated Fat 2.178 0.204 Oat
Polyunsaturated fat 2.535 0.354 Oat
Tryptophan 0.234 0.066 Oat
Threonine 0.575 0.241 Oat
Isoleucine 0.694 0.26 Oat
Leucine 1.284 0.767 Oat
Lysine 0.701 0.113 Oat
Methionine 0.312 0.13 Oat
Phenylalanine 0.895 0.365 Oat
Valine 0.937 0.344 Oat
Histidine 0.405 0.162 Oat
Fructose 0.26 Cereal

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.