Oatmeal vs Instant cream of wheat, made with water, fat added
In short
For the same 100 calories you eat 132 g of oatmeal or 122 g of instant cream of wheat, made with water, fat added. Most of those in instant cream of wheat, made with water, fat added come from carbohydrate.
More in oatmeal: fiber (3.7×), magnesium (4.3×), zinc (4.4×), phosphorus (4.7×) and 2 more. More in instant cream of wheat, made with water, fat added: vitamin A (12×), folate (19×), iron (5.5×), vitamin B6 (6.8×) and 3 more. 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
122 g · 1.8 g protein · 17.1 g carbs (4.3 g sugars) · 2.5 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length 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 difference in length is a small difference. Color says which food, never which is better.
- Vitamin A21.1 µg · 252 µg2%28%
- Folate5.3 µg · 100 µg1%25%
- Iron0.88 mg · 4.9 mg5%27%
- Vitamin B60.05 mg · 0.34 mg3%20%
- Niacin (B3)0.22 mg · 2.9 mg1%18%
- Riboflavin (B2)0.03 mg · 0.2 mg2%15%
- Thiamin (B1)0.08 mg · 0.21 mg7%17%
- Fiber2.2 g · 0.61 g8%2%
- Magnesium31.6 mg · 7.3 mg8%2%
- Zinc0.8 mg · 0.18 mg7%2%
- Phosphorus85.5 mg · 18.3 mg7%1%
- Selenium6.3 µg · 3.4 µg11%6%
- Copper0.093 mg · 0.048 mg10%5%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2.9 g · 1.8 g6%·4%
- Total fat3.5 g · 2.5 g4%·3%
- Saturated fatlimit1.1 g · 1 g6%·5%
- Cholesterollimit3.9 mg · 4.9 mg1%·2%
- Carbohydrates14.7 g · 17.1 g5%·6%
- Sodiumlimit107 mg · 120 mg5%·5%
- Potassium75 mg · 20.7 mg2%·<1%
- Calcium15.8 mg · 64.6 mg1%·5%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.29 mg · 0.24 mg2%·2%
- Vitamin K1.6 µg · 1.5 µg1%·1%
- Vitamin B120 µg · 0 µg0%·0%
- Choline9.2 mg · 4.4 mg2%·1%
From USDA FoodData Central: Oatmeal (Survey (FNDDS) 2708380), Instant cream of wheat, made with water, fat added (Survey (FNDDS) 2708437). 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.