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  6. Oats vs. Cereal

Oats vs. Cereal — In-Depth Nutrition Comparison

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What are the main differences between oats and cereal?

  • Oats are 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 oats. Oats have 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

Oats vs Cereal 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.
Oats
Oats
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Cereal
Cereal
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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%
Contains more IronIron +621.6%
Contains more ZincZinc +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oats
Oats
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Cereal
Cereal
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 128% 0% 271% 1.6% 1572% 893% 555% 14% 1381% 0% 0% 0%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Oats Cereal DV% diff.
Vitamin B1 0.763mg 6.288mg 460%
Vitamin B6 0.119mg 5.986mg 451%
Iron 4.72mg 34.06mg 367%
Vitamin B2 0.139mg 3.87mg 287%
Manganese 4.916mg 0.79mg 179%
Vitamin B3 0.961mg 29.62mg 179%
Vitamin A 0µg 814µg 90%
Phosphorus 523mg 77mg 64%
Copper 0.626mg 0.137mg 54%
Vitamin C 0mg 38.5mg 43%
Magnesium 177mg 19mg 38%
Fiber 10.6g 1.4g 37%
Sodium 2mg 795mg 34%
Zinc 3.97mg 7.6mg 33%
Protein 16.89g 6.06g 22%
Vitamin B5 1.349mg 0.226mg 22%
Polyunsaturated fat 2.535g 0.354g 15%
Folate 56µg 14%
Selenium 6.3µg 11%
Potassium 429mg 105mg 10%
Fats 6.9g 1.08g 9%
Carbs 66.27g 86.85g 7%
Monounsaturated fat 2.178g 0.204g 5%
Calcium 54mg 10mg 4%
Saturated fat 1.217g 0.26g 4%
Calories 389kcal 378kcal 1%
Vitamin E 0.08mg 1%
Protein per 100 calories 4.3g 1.6g N/A
Calories per 10 g protein 230kcal 624kcal N/A
Weight per 100 calories 26g 26g N/A
Unsaturated / Saturated Fat ratio 3.9 2.1 N/A
Net carbs 55.67g 85.45g N/A
Sugar 10.35g N/A
Tryptophan 0.234mg 0.066mg 0%
Threonine 0.575mg 0.241mg 0%
Isoleucine 0.694mg 0.26mg 0%
Leucine 1.284mg 0.767mg 0%
Lysine 0.701mg 0.113mg 0%
Methionine 0.312mg 0.13mg 0%
Phenylalanine 0.895mg 0.365mg 0%
Valine 0.937mg 0.344mg 0%
Histidine 0.405mg 0.162mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Cereal
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Cereal
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains more Mono. FatMonounsaturated fat +967.6%
Contains more Poly. FatPolyunsaturated fat +616.1%
Contains less Sat. FatSaturated fat -78.6%

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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. Oats - 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.