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

One serving each: 182 calories in oatmeal (1 cup, cooked, 240 g), 161 calories in instant cream of wheat, made with water, no added fat (1 cup, cooked, 240 g). Most of those in instant cream of wheat, made with water, no added fat come from carbohydrate.

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

Calories, and where they come from

Oatmeal182 cal

1 cup, cooked (240 g) · 5.2 g protein · 26.8 g carbs (0.41 g sugars) · 6.3 g fat

Instant cream of wheat, made with water, no added fat161 cal

1 cup, cooked (240 g) · 3.6 g protein · 34.6 g carbs (8.7 g sugars) · 0.5 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving 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%37.5%75%
  • Folate9.6 µg · 202 µg
    2%50%
  • Vitamin A38.4 µg · 463 µg
    4%51%
  • Iron1.6 mg · 9.9 mg
    9%55%
  • Niacin (B3)0.4 mg · 5.8 mg
    3%37%
  • Vitamin B60.091 mg · 0.61 mg
    5%36%
  • Riboflavin (B2)0.055 mg · 0.4 mg
    4%31%
  • Thiamin (B1)0.15 mg · 0.42 mg
    12%35%
  • Magnesium57.6 mg · 14.4 mg
    14%3%
  • Fiber4.1 g · 1.2 g
    15%4%
  • Zinc1.5 mg · 0.36 mg
    13%3%
  • Saturated fatlimit2 g · 0.077 g
    10%<1%
  • Phosphorus156 mg · 36 mg
    12%3%
  • Copper0.17 mg · 0.094 mg
    19%10%
  • Selenium11.5 µg · 7 µg
    21%13%
  • Calcium28.8 mg · 130 mg
    2%10%
  • Total fat6.3 g · 0.5 g
    8%1%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Protein5.2 g · 3.6 g10%·7%
  • Cholesterollimit7.2 mg · 0 mg2%·0%
  • Carbohydrates26.8 g · 34.6 g10%·13%
  • Sodiumlimit194 mg · 204 mg8%·9%
  • Potassium137 mg · 40.8 mg3%·1%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.53 mg · 0.048 mg4%·<1%
  • Vitamin K2.9 µg · 0.24 µg2%·<1%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline16.8 mg · 7.9 mg3%·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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