Oatmeal vs cream of wheat
In short
For the same 100 calories you eat 132 g of oatmeal or 154 g of cream of wheat. Most of those in cream of wheat come from carbohydrate.
More in oatmeal: magnesium (4.1×), zinc (4×), fiber (2.9×), phosphorus (3.7×) and copper. More in cream of wheat: iron (6.4×), calcium (8.4×) and folate (5×). Everything else is within 4% of a day's needs.
Calories, and where they come from
132 g · 2.9 g protein · 14.7 g carbs (0.22 g sugars) · 3.5 g fat
154 g · 2.2 g protein · 16 g carbs (0.062 g sugars) · 2.8 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Iron5% vs 32%
0.88 mg vs 5.7 mg
- Calcium1% vs 10%
15.8 mg vs 132 mg
- Magnesium8% vs 2%
31.6 mg vs 7.7 mg
- Zinc7% vs 2%
0.8 mg vs 0.2 mg
- Fiber8% vs 3%
2.2 g vs 0.77 g
- Folate1% vs 7%
5.3 µg vs 26.2 µg
- Phosphorus7% vs 2%
85.5 mg vs 23.1 mg
- Copper10% vs 6%
0.093 mg vs 0.057 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2.9 g · 2.2 g6%·4%
- Total fat3.5 g · 2.8 g4%·4%
- Saturated fatlimit1.1 g · 1.1 g6%·6%
- Cholesterollimit3.9 mg · 4.6 mg1%·2%
- Carbohydrates14.7 g · 16 g5%·6%
- Sodiumlimit107 mg · 128 mg5%·6%
- Potassium75 mg · 24.6 mg2%·1%
- Selenium6.3 µg · 4.2 µg11%·8%
- Vitamin A21.1 µg · 26.2 µg2%·3%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.29 mg · 0.26 mg2%·2%
- Vitamin K1.6 µg · 1.5 µg1%·1%
- Thiamin (B1)0.08 mg · 0.083 mg7%·7%
- Riboflavin (B2)0.03 mg · 0.038 mg2%·3%
- Niacin (B3)0.22 mg · 0.79 mg1%·5%
- Vitamin B60.05 mg · 0.057 mg3%·3%
- Vitamin B120 µg · 0 µg0%·0%
- Choline9.2 mg · 5.4 mg2%·1%
From USDA FoodData Central: Oatmeal (Survey (FNDDS) 2708380), Cream of wheat (Survey (FNDDS) 2708433). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.