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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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.
| Contains more MagnesiumMagnesium | +831.6% |
| Contains more CalciumCalcium | +440% |
| Contains more PotassiumPotassium | +308.6% |
| Contains more CopperCopper | +356.9% |
| Contains more PhosphorusPhosphorus | +579.2% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +522.3% |
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.
| Contains more Vitamin B5Vitamin B5 | +496.9% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +724.1% |
| Contains more Vitamin B2Vitamin B2 | +2684.2% |
| Contains more Vitamin B3Vitamin B3 | +2982.2% |
| Contains more Vitamin B6Vitamin B6 | +4930.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +178.7% |
| Contains more FatsFats | +538.9% |
| Contains more WaterWater | +117.5% |
| Contains more CarbsCarbs | +31.1% |
| Contains more OtherOther | +29.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +967.6% |
| Contains more Poly. FatPolyunsaturated fat | +616.1% |
| Contains less Sat. FatSaturated Fat | -78.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 389kcal | 378kcal |
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| Protein | 16.89g | 6.06g |
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| Fats | 6.9g | 1.08g |
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| Vitamin C | 0mg | 38.5mg |
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| Net carbs | 55.67g | 85.45g |
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| Carbs | 66.27g | 86.85g |
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| Magnesium | 177mg | 19mg |
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| Calcium | 54mg | 10mg |
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| Potassium | 429mg | 105mg |
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| Iron | 4.72mg | 34.06mg |
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| Sugar | 10.35g |
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| Fiber | 10.6g | 1.4g |
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| Copper | 0.626mg | 0.137mg |
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| Zinc | 3.97mg | 7.6mg |
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| Phosphorus | 523mg | 77mg |
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| Sodium | 2mg | 795mg |
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| Vitamin A | 0IU | 2792IU |
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| Vitamin A | 0µg | 814µg |
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| Vitamin E | 0.08mg |
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| Manganese | 4.916mg | 0.79mg |
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| Selenium | 6.3µg |
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| Vitamin B1 | 0.763mg | 6.288mg |
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| Vitamin B2 | 0.139mg | 3.87mg |
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| Vitamin B3 | 0.961mg | 29.62mg |
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| Vitamin B5 | 1.349mg | 0.226mg |
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| Vitamin B6 | 0.119mg | 5.986mg |
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| Folate | 56µg |
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| Saturated Fat | 1.217g | 0.26g |
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| Monounsaturated Fat | 2.178g | 0.204g |
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| Polyunsaturated fat | 2.535g | 0.354g |
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| Tryptophan | 0.234mg | 0.066mg |
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| Threonine | 0.575mg | 0.241mg |
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| Isoleucine | 0.694mg | 0.26mg |
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| Leucine | 1.284mg | 0.767mg |
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| Lysine | 0.701mg | 0.113mg |
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| Methionine | 0.312mg | 0.13mg |
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| Phenylalanine | 0.895mg | 0.365mg |
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| Valine | 0.937mg | 0.344mg |
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| Histidine | 0.405mg | 0.162mg |
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| Fructose | 0.26g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
30%
363%
Minerals Daily Need Coverage Score
154%
183%
Comparison summary
Which food is lower in Sugar?
Oat is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Oat contains less Sodium (difference - 793mg)
Which food is lower in glycemic index?
Oat is lower in glycemic index (difference - 10)
Which food is lower in Cholesterol?
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal is lower in Saturated Fat (difference - 0.957g)
Which food is cheaper?
Cereal is cheaper (difference - $0.6)
Which food is richer in vitamins?
Cereal is relatively richer in vitamins
Which food is richer in minerals?
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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.