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  6. Oat vs. Cream of Wheat

Oat vs. Cream of Wheat — In-Depth Nutrition Comparison

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A recap on differences between Oat and Cream of Wheat

  • Oat is higher in Manganese, Phosphorus, Copper, Vitamin B1, Magnesium, Fiber, Zinc, and Vitamin B5, yet Cream of Wheat is higher in Vitamin A RAE, and Vitamin B6.
  • Oat covers your daily Manganese needs 214% more than Cream of Wheat.
  • Oat contains 30 times more Magnesium than Cream of Wheat. While Oat contains 177mg of Magnesium, Cream of Wheat contains only 6mg.

Food varieties used in this article are Oats and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.

Infographic

Oat vs Cream of Wheat 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.
Oat
Oat
7
:
3
Cream of Wheat
Cream of Wheat
Contains more Magnesium +2850%
Contains more Phosphorus +2805.6%
Contains more Potassium +2045%
Contains less Sodium -98%
Contains more Zinc +2235.3%
Contains more Copper +1355.8%
Contains more Manganese +∞%
Contains more Calcium +18.5%
Equal in Iron - 4.96
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Cream of Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 186% 5% 8% 2% 14% 5% 15% 0% 20%
Contains more Magnesium +2850%
Contains more Phosphorus +2805.6%
Contains more Potassium +2045%
Contains less Sodium -98%
Contains more Zinc +2235.3%
Contains more Copper +1355.8%
Contains more Manganese +∞%
Contains more Calcium +18.5%
Equal in Iron - 4.96

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.
Oat
Oat
3
:
7
Cream of Wheat
Cream of Wheat
Contains more Vitamin B1 +228.9%
Contains more Vitamin B5 +1545.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +51.1%
Contains more Vitamin B3 +221.9%
Contains more Vitamin B6 +159.7%
Contains more Folate +10.7%
Oat
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%
Cream of Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 1% 0% 0% 59% 49% 58% 5% 72% 47% 0% 1%
Contains more Vitamin B1 +228.9%
Contains more Vitamin B5 +1545.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +51.1%
Contains more Vitamin B3 +221.9%
Contains more Vitamin B6 +159.7%
Contains more Folate +10.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Cream of Wheat
Cream of Wheat
Contains more Protein +817.9%
Contains more Fats +2775%
Contains more Carbs +406.7%
Contains more Other +290.9%
Contains more Water +926.8%
Oat
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
Cream of Wheat
2% 13% 84%
Protein: 1.84 g
Fats: 0.24 g
Carbs: 13.08 g
Water: 84.4 g
Other: 0.44 g
Contains more Protein +817.9%
Contains more Fats +2775%
Contains more Carbs +406.7%
Contains more Other +290.9%
Contains more Water +926.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Cream of Wheat
Cream of Wheat
Contains more Monounsaturated Fat +6500%
Contains more Polyunsaturated fat +1791.8%
Contains less Saturated Fat -96.9%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Cream of Wheat
19% 16% 65%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.033 g
Polyunsaturated fat: 0.134 g
Contains more Monounsaturated Fat +6500%
Contains more Polyunsaturated fat +1791.8%
Contains less Saturated Fat -96.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Cream of Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Oat Cream of Wheat Opinion
Net carbs 55.67g 12.48g Oat
Protein 16.89g 1.84g Oat
Fats 6.9g 0.24g Oat
Carbs 66.27g 13.08g Oat
Calories 389kcal 62kcal Oat
Sugar 0.07g Oat
Fiber 10.6g 0.6g Oat
Calcium 54mg 64mg Cream of Wheat
Iron 4.72mg 4.96mg Cream of Wheat
Magnesium 177mg 6mg Oat
Phosphorus 523mg 18mg Oat
Potassium 429mg 20mg Oat
Sodium 2mg 102mg Oat
Zinc 3.97mg 0.17mg Oat
Copper 0.626mg 0.043mg Oat
Manganese 4.916mg 0mg Oat
Selenium 3.5µg Cream of Wheat
Vitamin A 0IU 773IU Cream of Wheat
Vitamin A RAE 0µg 232µg Cream of Wheat
Vitamin E 0.02mg Cream of Wheat
Vitamin B1 0.763mg 0.232mg Oat
Vitamin B2 0.139mg 0.21mg Cream of Wheat
Vitamin B3 0.961mg 3.093mg Cream of Wheat
Vitamin B5 1.349mg 0.082mg Oat
Vitamin B6 0.119mg 0.309mg Cream of Wheat
Folate 56µg 62µg Cream of Wheat
Vitamin K 0.1µg Cream of Wheat
Tryptophan 0.234mg 0.025mg Oat
Threonine 0.575mg 0.058mg Oat
Isoleucine 0.694mg 0.08mg Oat
Leucine 1.284mg 0.139mg Oat
Lysine 0.701mg 0.047mg Oat
Methionine 0.312mg 0.034mg Oat
Phenylalanine 0.895mg 0.099mg Oat
Valine 0.937mg 0.089mg Oat
Histidine 0.405mg 0.042mg Oat
Saturated Fat 1.217g 0.038g Cream of Wheat
Monounsaturated Fat 2.178g 0.033g Oat
Polyunsaturated fat 2.535g 0.134g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Cream of Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Oat
28%
Cream of Wheat
Minerals Daily Need Coverage Score
154%
Oat
27%
Cream of Wheat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.07g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 100mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 8)
Which food is lower in Saturated Fat?
Cream of Wheat
Cream of Wheat is lower in Saturated Fat (difference - 1.179g)
Which food is cheaper?
Cream of Wheat
Cream of Wheat is cheaper (difference - $0.6)
Which food is richer in vitamins?
Cream of Wheat
Cream of Wheat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Cream of Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173902/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.