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

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.

• Folate1% vs 31%

  5.3 µg vs 125 µg

• Vitamin A2% vs 32%

  21.1 µg vs 288 µg

• Iron5% vs 34%

  0.88 mg vs 6.1 mg

• Niacin (B3)1% vs 23%

  0.22 mg vs 3.6 mg

• Vitamin B63% vs 22%

  0.05 mg vs 0.38 mg

• Riboflavin (B2)2% vs 19%

  0.03 mg vs 0.25 mg

• Thiamin (B1)7% vs 22%

  0.08 mg vs 0.26 mg

• Magnesium8% vs 2%

  31.6 mg vs 9 mg

• Saturated fatlimit6% vs <1%

  1.1 g vs 0.048 g

• Fiber8% vs 3%

  2.2 g vs 0.75 g

• Zinc7% vs 2%

  0.8 mg vs 0.22 mg

• Phosphorus7% vs 2%

  85.5 mg vs 22.4 mg

• Calcium1% vs 6%

  15.8 mg vs 80.6 mg

• Total fat4% vs <1%

  3.5 g vs 0.31 g

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%