Oatmeal vs cream of wheat
In short
Gram for gram, there are 17% more calories in oatmeal than in cream of wheat (76 vs 65 in 100 g). Most of those in cream of wheat come from carbohydrate.
More in oatmeal: magnesium (4.8×), zinc (4.7×), fiber (3.4×) and phosphorus (4.3×). More in cream of wheat: iron (5.5×) and calcium (7.2×). Everything else is within 4% of a day's needs.
Calories, and where they come from
2.2 g protein · 11.2 g carbs (0.17 g sugars) · 2.6 g fat
1.4 g protein · 10.4 g carbs (0.04 g sugars) · 1.8 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 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Iron4% vs 21%
0.67 mg vs 3.7 mg
- Calcium1% vs 7%
12 mg vs 86 mg
- Magnesium6% vs 1%
24 mg vs 5 mg
- Zinc6% vs 1%
0.61 mg vs 0.13 mg
- Fiber6% vs 2%
1.7 g vs 0.5 g
- Phosphorus5% vs 1%
65 mg vs 15 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein2.2 g · 1.4 g4%·3%
- Total fat2.6 g · 1.8 g3%·2%
- Saturated fatlimit0.85 g · 0.72 g4%·4%
- Cholesterollimit3 mg · 3 mg1%·1%
- Carbohydrates11.2 g · 10.4 g4%·4%
- Sodiumlimit81 mg · 83 mg4%·4%
- Potassium57 mg · 16 mg1%·<1%
- Copper0.071 mg · 0.037 mg8%·4%
- Selenium4.8 µg · 2.7 µg9%·5%
- Vitamin A16 µg · 17 µg2%·2%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.22 mg · 0.17 mg1%·1%
- Vitamin K1.2 µg · 1 µg1%·1%
- Thiamin (B1)0.061 mg · 0.054 mg5%·5%
- Riboflavin (B2)0.023 mg · 0.025 mg2%·2%
- Niacin (B3)0.17 mg · 0.51 mg1%·3%
- Vitamin B60.038 mg · 0.037 mg2%·2%
- Folate4 µg · 17 µg1%·4%
- Vitamin B120 µg · 0 µg0%·0%
- Choline7 mg · 3.5 mg1%·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.