Oatmeal vs. Cream of Wheat — In-Depth Nutrition Comparison
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Significant differences between oatmeal and cream of Wheat
- Oatmeal has more manganese, iron, and phosphorus; however, cream of Wheat is richer in vitamin A.
- Oatmeal covers your daily manganese needs 24% more than cream of Wheat.
- Cream of Wheat has 4 times less magnesium than oatmeal. Oatmeal has 26mg of magnesium, while cream of Wheat has 6mg.
- Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of cream of Wheat is 67.
Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
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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 | +333.3% |
| Contains more CalciumCalcium | +25% |
| Contains more PotassiumPotassium | +205% |
| Contains more IronIron | +20.2% |
| Contains more CopperCopper | +53.5% |
| Contains more ZincZinc | +264.7% |
| Contains more PhosphorusPhosphorus | +327.8% |
| Contains less SodiumSodium | -52% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +42.9% |
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 EVitamin E | +250% |
| Contains more Vitamin B1Vitamin B1 | +12.1% |
| Contains more Vitamin B5Vitamin B5 | +286.6% |
| Contains more Vitamin KVitamin K | +300% |
| Contains more Vitamin AVitamin A | +78.5% |
| Contains more FolateFolate | +40.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.558mg | 0mg | 24% |
| Iron | 5.96mg | 4.96mg | 13% |
| Vitamin A | 130µg | 232µg | 11% |
| Phosphorus | 77mg | 18mg | 8% |
| Magnesium | 26mg | 6mg | 5% |
| Vitamin B5 | 0.317mg | 0.082mg | 5% |
| Folate | 44µg | 62µg | 5% |
| Fiber | 1.7g | 0.6g | 4% |
| Zinc | 0.62mg | 0.17mg | 4% |
| Starch | 10.37g | 4% | |
| Copper | 0.066mg | 0.043mg | 3% |
| Selenium | 5µg | 3.5µg | 3% |
| Fats | 1.36g | 0.24g | 2% |
| Calcium | 80mg | 64mg | 2% |
| Sodium | 49mg | 102mg | 2% |
| Vitamin B1 | 0.26mg | 0.232mg | 2% |
| Polyunsaturated fat | 0.426g | 0.134g | 2% |
| Protein | 2.37g | 1.84g | 1% |
| Potassium | 61mg | 20mg | 1% |
| Vitamin B6 | 0.29mg | 0.309mg | 1% |
| Choline | 4.7mg | 1% | |
| Saturated fat | 0.226g | 0.038g | 1% |
| Monounsaturated fat | 0.391g | 0.033g | 1% |
| Calories | 68kcal | 62kcal | 0% |
| Protein per 100 calories | 3.5g | 3g | N/A |
| Calories per 10 g protein | 287kcal | 337kcal | N/A |
| Weight per 100 calories | 147g | 161g | N/A |
| Net carbs | 9.97g | 12.48g | N/A |
| Carbs | 11.67g | 13.08g | 0% |
| Sugar | 0.46g | 0.07g | N/A |
| Vitamin E | 0.07mg | 0.02mg | 0% |
| Vitamin B2 | 0.215mg | 0.21mg | 0% |
| Vitamin B3 | 3.025mg | 3.093mg | 0% |
| Vitamin K | 0.4µg | 0.1µg | 0% |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.04mg | 0.025mg | 0% |
| Threonine | 0.083mg | 0.058mg | 0% |
| Isoleucine | 0.105mg | 0.08mg | 0% |
| Leucine | 0.2mg | 0.139mg | 0% |
| Lysine | 0.135mg | 0.047mg | 0% |
| Methionine | 0.04mg | 0.034mg | 0% |
| Phenylalanine | 0.13mg | 0.099mg | 0% |
| Valine | 0.151mg | 0.089mg | 0% |
| Histidine | 0.057mg | 0.042mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
1.84 g
Fats:
0.24 g
Carbs:
13.08 g
Water:
84.4 g
Other:
0.44 g
| Contains more ProteinProtein | +28.8% |
| Contains more FatsFats | +466.7% |
| Contains more OtherOther | +29.5% |
| Contains more CarbsCarbs | +12.1% |
~equal in
Water
~84.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
Saturated fat:
Sat. Fat
0.038 g
Monounsaturated fat:
Mono. Fat
0.033 g
Polyunsaturated fat:
Poly. Fat
0.134 g
| Contains more Mono. FatMonounsaturated fat | +1084.8% |
| Contains more Poly. FatPolyunsaturated fat | +217.9% |
| Contains less Sat. FatSaturated fat | -83.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
10.37 g
Sucrose:
0.29 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.16 g
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +314.3% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
