Starting your day off with a high-fiber meal is the best way to start your day. You will feel fuller for longer and you will be giving your body what it needs to stay healthy.
Two contenders for a high-fiber start to your day are bran and oats. Both offer a variety of health benefits in addition to fiber. So how do you know which one is right for you and your family?
In this article, I will be comparing Fiber One cereal and Oatmeal. By the end of the article, you will be able to make an informed decision that is right for you and your health needs.
Fiber One Cereal vs Oatmeal Nutritional Comparison
The only way to know whether Fiber One Cereal or Oatmeal is the healthiest choice for you is to compare the two side-by-side.
Fiber One cereal has a Honey Cluster option, but for the sake of this comparison, I will be comparing General Mills Fiber One Original Bran cereal versus Old Fashioned Rolled Oats.
The serving size for each cereal varies when measured in cups so to make this comparison fair and easier to understand, I will do the comparison by weight. Each serving of cereal will be compared in a 40-gram serving.
Best for Calorie Content
The first item listed on every nutrition label after the serving size is calories. This is really important if you are on a calorie-restricted diet or simply want to keep your caloric intake down.
Again, both items are compared in a 40-gram serving size. When you compare Original Fiber One cereal versus Old Fashioned Rolled Oats, Oatmeal has a higher calorie content than Fiber One.
Food Type |
Calories Per Serving (40g) |
|
Fiber One Original Bran Cereal |
90 kcal |
|
Old Fashioned Rolled Oats |
150 kcal |
Best for Carbs & Sugar Content
Bran and oats are naturally high in carbohydrates but Fiber One Original Bran cereal is considerably higher in carbs than oatmeal.
To be fair, Fiber One cereal has added ingredients so this will make the cereal higher in carbohydrates than oatmeal, which only contains oats.
Food Type |
Carbohydrates Per Serving (40g) |
|
Fiber One Original Bran Cereal |
34 grams |
|
Old Fashioned Rolled Oats |
27 grams |
Both Fiber One Original Bran cereal and Oatmeal contain no sugar but the reason why is what really sets these two apart.
Oatmeal only contains one ingredient – oats. Fiber One, on the other hand, contains the added ingredient of sucralose. Sucralose is a man-made zero-calorie sweetener.
Food Type |
Sugar Per Serving (40g) |
|
Fiber One Original Bran Cereal |
0 grams |
|
Old Fashioned Rolled Oats |
0 grams |
Best for Protein Content
When it comes to protein, both Fiber One and Oatmeal are equal contenders. Oatmeal has a slight advantage over Fiber One with 2 grams more of protein per serving.
Food Type |
Protein Per Serving (40g) |
|
Fiber One Original Bran Cereal |
3 grams |
|
Old Fashioned Rolled Oats |
5 grams |
Best for Fat Content
When it comes to comparing fat content, I will be comparing more than just total fat per serving. We also want to look at the different kinds of fat in Fiber One and Oatmeal.
Saturated and trans fats are what are typically called “the bad fats”. Polyunsaturated and monounsaturated fats are “the good fats”.
Oatmeal has a higher fat content than Fiber One but it is also higher in polyunsaturated and monounsaturated fats.
Food Type |
Fat Per Serving (40g) |
Saturated/Trans Fat Per Serving (40g) |
|
Fiber One Original Bran Cereal |
1 gram |
0g/0g |
|
Old Fashioned Rolled Oats |
2.5 grams |
0g/0g |
Food Type |
Polyunsaturated Fat Per Serving (40g) |
Monounsaturated Fat Per Serving (40g0 |
|
Fiber One Original Bran Cereal |
0.5 grams |
0 grams |
|
Old Fashioned Rolled Oats |
1gram |
1gram |
Best for Fiber Content
According to many nutritionists, dietary fiber is crucial to having a healthy body. A diet that is low in fiber puts you at risk for diabetes, heart disease, and even some types of cancer.
There are actually two types of fiber: soluble and insoluble. Soluble fiber becomes gel-like, making bowel movements easier to pass. Insoluble fiber promotes movement through the colon. Both types of fiber are crucial to a healthy colon, heart, and weight.
Fiber is one area where we would expect our two contenders to be the same but this is actually where they differ quite a bit.
Fiber One cereal contains wheat but also the added ingredient corn bran, making it much higher in fiber content than Oatmeal.
Food Type |
Fiber Per Serving (40g) |
Soluble Fiber Per Serving (40g) |
Insoluble Fiber Per Serving (40g) |
|
Fiber One Original Bran Cereal |
18 grams |
1 gram |
17 grams |
|
Old Fashioned Rolled Oats |
4 grams |
1 gram |
2 grams |
Best for Sodium/Salt Content
Sodium/salt content is another area where Fiber One and Oatmeal differ greatly. Per serving, Oatmeal has zero sodium/salt content while Fiber One Original Bran cereal has 140 milligrams.
Food Type |
Sodium/Salt Per Serving (40g) |
|
Fiber One Original Bran Cereal |
140 mg |
|
Old Fashioned Rolled Oats |
0g |
Best for Vitamins/Minerals
Vitamins and minerals are essential to every part of our body. The table below lists which vitamins and minerals are in both Fiber One Original Bran and Oatmeal.
You will be able to see for yourself which food has the vitamins and minerals you need to increase in your daily diet.
Vitamin/Mineral Type |
Fiber One Daily Value % Per Serving (40g) |
Oatmeal Daily Value % Per Serving (40g) |
|
Vitamin D |
0% |
0% |
|
Calcium |
10% |
0% |
|
Iron |
20% |
8% |
|
Potassium |
0% |
4% |
|
Vitamin A |
0% |
0% |
|
Vitamin C |
10% |
0% |
|
Vitamin B1 (Thiamin) |
20% |
0% |
|
Vitamin B2 (Riboflavin) |
10% |
0% |
|
Niacin |
10% |
0% |
|
Vitamin B6 |
20% |
0% |
|
Folic Acid |
20% |
0% |
|
Vitamin B12 |
20% |
0% |
|
Phosphorus |
6% |
0% |
|
Magnesium |
8% |
0% |
|
Zinc |
20% |
0% |
Best for Flavor/Texture
This category is, honestly, the most important. Regardless of how healthy a food is, if we do not like how it tastes, we will not eat it.
Fiber One is rough in texture until it is combined with milk but it is much sweeter than Oatmeal. Oatmeal, on its own, is softer in texture than Fiber One and it has a mild, naturally sweet flavor.
Flavor and texture are such personal preferences that you should be the judge of this category.
Please help us by voting in the poll below (no personal information required), and once you vote, you can see the winner so far.
Best for Price
Fiber One and Oatmeal are comparable in price. Depending on the store you shop at, there is only a few dollars difference between the two. The price will also vary depending on any in-store promotions or if you shop at a bulk store.
Overall Winner
After reviewing the data and comparing Fiber One versus Oatmeal, both are good options for an affordable and healthy start to your day.
Fiber One is the right choice if you are looking for a cereal that is low in calories but high in fiber and vitamins and minerals.
Oatmeal is your winner if you want a breakfast food that is high in protein, low in fat and sugar, and minimally processed.
Determining the final winner will have to be determined by what you are looking for in breakfast food and which one you think tastes better.
Comparison Category |
Winner (Fiber One vs Oatmeal) |
|
Best for Calorie Content |
Fiber One |
|
Best for Carbs and Sugar Content |
Oatmeal |
|
Best for Protein Content |
Oatmeal |
|
Best for Fat Content |
Both are winners |
|
Best for Fiber Content |
Fiber One |
|
Best for Sodium/Salt Content |
Oatmeal |
|
Best for Vitamins/Minerals |
Fiber One |
|
Best for Flavor/Texture |
Both are winners |
|
Best for Price |
Both are winners |
|
Overall Winner |
Both are winners |
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