Oatmeal vs Instant cream of wheat, made with water, no added fat

OatmealInstant cream of wheat, made with water, no added fat
Same weightSame caloriesOne serving

In short

Gram for gram, there are 13% more calories in oatmeal than in instant cream of wheat, made with water, no added fat (76 vs 67 in 100 g). Most of those in instant cream of wheat, made with water, no added fat come from carbohydrate.

More in oatmeal: fiber (3.4×), magnesium (4×), zinc (4.1×), saturated fat and phosphorus (4.3×). More in instant cream of wheat, made with water, no added fat: folate, vitamin A (12×), iron (6.1×), niacin (15×) and 3 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Oatmeal76 cal

2.2 g protein · 11.2 g carbs (0.17 g sugars) · 2.6 g fat

Instant cream of wheat, made with water, no added fat67 cal

1.5 g protein · 14.4 g carbs (3.6 g sugars) · 0.21 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 g 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.

0%12.5%25%
  • Folate4 µg · 84 µg
    1%21%
  • Vitamin A16 µg · 193 µg
    2%21%
  • Iron0.67 mg · 4.1 mg
    4%23%
  • Niacin (B3)0.17 mg · 2.4 mg
    1%15%
  • Vitamin B60.038 mg · 0.26 mg
    2%15%
  • Riboflavin (B2)0.023 mg · 0.17 mg
    2%13%
  • Thiamin (B1)0.061 mg · 0.17 mg
    5%14%
  • Fiber1.7 g · 0.5 g
    6%2%
  • Magnesium24 mg · 6 mg
    6%1%
  • Zinc0.61 mg · 0.15 mg
    6%1%
  • Saturated fatlimit0.85 g · 0.032 g
    4%<1%
  • Phosphorus65 mg · 15 mg
    5%1%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Protein2.2 g · 1.5 g4%·3%
  • Total fat2.6 g · 0.21 g3%·<1%
  • Cholesterollimit3 mg · 0 mg1%·0%
  • Carbohydrates11.2 g · 14.4 g4%·5%
  • Sodiumlimit81 mg · 85 mg4%·4%
  • Potassium57 mg · 17 mg1%·<1%
  • Calcium12 mg · 54 mg1%·4%
  • Copper0.071 mg · 0.039 mg8%·4%
  • Selenium4.8 µg · 2.9 µg9%·5%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.22 mg · 0.02 mg1%·<1%
  • Vitamin K1.2 µg · 0.1 µg1%·<1%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline7 mg · 3.3 mg1%·1%

From USDA FoodData Central: Oatmeal (Survey (FNDDS) 2708380), Instant cream of wheat, made with water, no added fat (Survey (FNDDS) 2708436). 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.

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Compare Oatmeal withCream of wheatInstant cream of wheat, made with water, fat addedCream of wheat, regular or quick, made with water, fat addedCream of wheat, regular or quick, made with water, no added fat
Oatmeal vs Instant cream of wheat, made with water, no added fat: nutrition compared | MyFoodAnalysis