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  6. Oatmeal vs. Cereal

Oatmeal vs. Cereal — In-Depth Nutrition Comparison

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Differences between oatmeal and cereal

  • Oatmeal contains less vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, vitamin C, and manganese than cereal.
  • Cereal's daily need coverage for vitamin B1 is 502% higher.
  • The amount of sodium in oatmeal is lower.

The food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Oatmeal 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Cereal
Cereal
6
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 +36.8%
Contains more CalciumCalcium +700%
Contains less SodiumSodium -93.8%
Contains more PotassiumPotassium +72.1%
Contains more IronIron +471.5%
Contains more CopperCopper +107.6%
Contains more ZincZinc +1125.8%
Contains more ManganeseManganese +41.6%
Contains more SeleniumSelenium +26%
~equal in Phosphorus ~77mg

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.
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% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
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 +40.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +526.2%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin B1Vitamin B1 +2318.5%
Contains more Vitamin B2Vitamin B2 +1700%
Contains more Vitamin B3Vitamin B3 +879.2%
Contains more Vitamin B6Vitamin B6 +1964.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Oatmeal Cereal DV% diff.
Vitamin B1 0.26mg 6.288mg 502%
Vitamin B6 0.29mg 5.986mg 438%
Iron 5.96mg 34.06mg 351%
Vitamin B2 0.215mg 3.87mg 281%
Vitamin B3 3.025mg 29.62mg 166%
Vitamin A 130µg 814µg 76%
Zinc 0.62mg 7.6mg 63%
Vitamin C 0mg 38.5mg 43%
Sodium 49mg 795mg 32%
Carbs 11.67g 86.85g 25%
Calories 68kcal 378kcal 16%
Folate 44µg 11%
Manganese 0.558mg 0.79mg 10%
Copper 0.066mg 0.137mg 8%
Protein 2.37g 6.06g 7%
Calcium 80mg 10mg 7%
Starch 10.37g 4%
Magnesium 26mg 19mg 2%
Selenium 5µg 6.3µg 2%
Vitamin B5 0.317mg 0.226mg 2%
Potassium 61mg 105mg 1%
Fiber 1.7g 1.4g 1%
Choline 4.7mg 1%
Protein per 100 calories 3.5g 1.6g N/A
Calories per 10 g protein 287kcal 624kcal N/A
Weight per 100 calories 147g 26g N/A
Fats 1.36g 1.08g 0%
Net carbs 9.97g 85.45g N/A
Sugar 0.46g 10.35g N/A
Phosphorus 77mg 77mg 0%
Vitamin E 0.07mg 0.08mg 0%
Vitamin K 0.4µg 0µg 0%
Trans fat 0.003g N/A
Saturated fat 0.226g 0.26g 0%
Monounsaturated fat 0.391g 0.204g 0%
Polyunsaturated fat 0.426g 0.354g 0%
Tryptophan 0.04mg 0.066mg 0%
Threonine 0.083mg 0.241mg 0%
Isoleucine 0.105mg 0.26mg 0%
Leucine 0.2mg 0.767mg 0%
Lysine 0.135mg 0.113mg 0%
Methionine 0.04mg 0.13mg 0%
Phenylalanine 0.13mg 0.365mg 0%
Valine 0.151mg 0.344mg 0%
Histidine 0.057mg 0.162mg 0%
Fructose 0g 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Cereal
Cereal
3
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 FatsFats +25.9%
Contains more WaterWater +2123%
Contains more ProteinProtein +155.7%
Contains more CarbsCarbs +644.2%
Contains more OtherOther +291.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Cereal
Cereal
0
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 less Sat. FatSaturated fat -13.1%
Contains more Mono. FatMonounsaturated fat +91.7%
Contains more Poly. FatPolyunsaturated fat +20.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Cereal
Cereal
4
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +3258.6%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.