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

For the same 100 calories you eat 132 g of oatmeal or 149 g of instant cream of wheat, made with water, no added fat. Most of those in instant cream of wheat, made with water, no added fat come from carbohydrate.

More in oatmeal: magnesium (3.5×), saturated fat, fiber (3×), zinc (3.6×) and 2 more. More in instant cream of wheat, made with water, no added fat: folate, vitamin A (14×), iron (7×), niacin (17×) and 4 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Oatmeal100 cal

132 g · 2.9 g protein · 14.7 g carbs (0.22 g sugars) · 3.5 g fat

Instant cream of wheat, made with water, no added fat100 cal

149 g · 2.3 g protein · 21.5 g carbs (5.4 g sugars) · 0.31 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.

0%25%50%
  • Folate5.3 µg · 125 µg
    1%31%
  • Vitamin A21.1 µg · 288 µg
    2%32%
  • Iron0.88 mg · 6.1 mg
    5%34%
  • Niacin (B3)0.22 mg · 3.6 mg
    1%23%
  • Vitamin B60.05 mg · 0.38 mg
    3%22%
  • Riboflavin (B2)0.03 mg · 0.25 mg
    2%19%
  • Thiamin (B1)0.08 mg · 0.26 mg
    7%22%
  • Magnesium31.6 mg · 9 mg
    8%2%
  • Saturated fatlimit1.1 g · 0.048 g
    6%<1%
  • Fiber2.2 g · 0.75 g
    8%3%
  • Zinc0.8 mg · 0.22 mg
    7%2%
  • Phosphorus85.5 mg · 22.4 mg
    7%2%
  • Calcium15.8 mg · 80.6 mg
    1%6%
  • Total fat3.5 g · 0.31 g
    4%<1%

Show as: bars · dots

Where they are alike

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

  • Protein2.9 g · 2.3 g6%·5%
  • Cholesterollimit3.9 mg · 0 mg1%·0%
  • Carbohydrates14.7 g · 21.5 g5%·8%
  • Sodiumlimit107 mg · 127 mg5%·6%
  • Potassium75 mg · 25.4 mg2%·1%
  • Copper0.093 mg · 0.058 mg10%·6%
  • Selenium6.3 µg · 4.3 µg11%·8%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.29 mg · 0.03 mg2%·<1%
  • Vitamin K1.6 µg · 0.15 µg1%·<1%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline9.2 mg · 4.9 mg2%·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.

vs
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