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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 RAE, 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.

Infographic

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 Magnesium +831.6%
Contains more Phosphorus +579.2%
Contains more Potassium +308.6%
Contains less Sodium -99.7%
Contains more Copper +356.9%
Contains more Iron +621.6%
Contains more Zinc +91.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Contains more Calcium +440%
Contains more Magnesium +831.6%
Contains more Phosphorus +579.2%
Contains more Potassium +308.6%
Contains less Sodium -99.7%
Contains more Copper +356.9%
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 A +∞%
Contains more Vitamin C +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin B5 +496.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +724.1%
Contains more Vitamin B2 +2684.2%
Contains more Vitamin B3 +2982.2%
Contains more Vitamin B6 +4930.3%

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

All nutrients comparison - raw data values

Nutrient Oat Cereal Opinion
Net carbs 55.67g 85.45g Cereal
Protein 16.89g 6.06g Oat
Fats 6.9g 1.08g Oat
Carbs 66.27g 86.85g Cereal
Calories 389kcal 378kcal Oat
Starch g g
Fructose g 0.26g Cereal
Sugar g 10.35g Oat
Fiber 10.6g 1.4g Oat
Calcium 54mg 10mg Oat
Iron 4.72mg 34.06mg Cereal
Magnesium 177mg 19mg Oat
Phosphorus 523mg 77mg Oat
Potassium 429mg 105mg Oat
Sodium 2mg 795mg Oat
Zinc 3.97mg 7.6mg Cereal
Copper 0.626mg 0.137mg Oat
Vitamin A 0IU 2792IU Cereal
Vitamin E mg 0.08mg Cereal
Vitamin D 0IU IU Oat
Vitamin D 0µg µg Oat
Vitamin C 0mg 38.5mg Cereal
Vitamin B1 0.763mg 6.288mg Cereal
Vitamin B2 0.139mg 3.87mg Cereal
Vitamin B3 0.961mg 29.62mg Cereal
Vitamin B5 1.349mg 0.226mg Oat
Vitamin B6 0.119mg 5.986mg Cereal
Folate 56µg µg Oat
Vitamin B12 0µg µg Oat
Vitamin K µg 0µg Cereal
Tryptophan 0.234mg 0.066mg Oat
Threonine 0.575mg 0.241mg Oat
Isoleucine 0.694mg 0.26mg Oat
Leucine 1.284mg 0.767mg Oat
Lysine 0.701mg 0.113mg Oat
Methionine 0.312mg 0.13mg Oat
Phenylalanine 0.895mg 0.365mg Oat
Valine 0.937mg 0.344mg Oat
Histidine 0.405mg 0.162mg Oat
Cholesterol 0mg mg Cereal
Trans Fat g g
Saturated Fat 1.217g 0.26g Cereal
Monounsaturated Fat 2.178g 0.204g Oat
Polyunsaturated fat 2.535g 0.354g Oat

Which food is preferable for your diet?

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

People also compare

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

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.

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.