Oatmeal vs Instant cream of wheat, made with water, no added fat
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
2.2 g protein · 11.2 g carbs (0.17 g sugars) · 2.6 g fat
1.5 g protein · 14.4 g carbs (3.6 g sugars) · 0.21 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Folate1% vs 21%
4 µg vs 84 µg
- Vitamin A2% vs 21%
16 µg vs 193 µg
- Iron4% vs 23%
0.67 mg vs 4.1 mg
- Niacin (B3)1% vs 15%
0.17 mg vs 2.4 mg
- Vitamin B62% vs 15%
0.038 mg vs 0.26 mg
- Riboflavin (B2)2% vs 13%
0.023 mg vs 0.17 mg
- Thiamin (B1)5% vs 14%
0.061 mg vs 0.17 mg
- Fiber6% vs 2%
1.7 g vs 0.5 g
- Magnesium6% vs 1%
24 mg vs 6 mg
- Zinc6% vs 1%
0.61 mg vs 0.15 mg
- Saturated fatlimit4% vs <1%
0.85 g vs 0.032 g
- Phosphorus5% vs 1%
65 mg vs 15 mg
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.