Whether you are trying to reach new fitness goals or simply want to have a healthier lifestyle, the first place to start is with food. While this seems simple enough, trying to figure out what to eat and not eat for your fitness goals can be stressful, especially when it comes to breakfast.
Two of the main contenders for a healthy start to your day are Oatmeal and Cheerios. Both Oatmeal and Cheerios are backed by the American Heart Association because of their heart-healthy low cholesterol amounts.
But what if you do not have to worry about cholesterol? Which breakfast cereal is right for you? This article will examine Oatmeal and Cheerios side-by-side so you can decide which one is right for you.
Oatmeal vs Cheerios Nutritional Comparison
While there are a variety of flavors for both Oatmeal and Cheerios, for the sake of this article I will be comparing Plain Old Fashioned Rolled Oats versus Original Cheerios.
Right away, the two have one ingredient in common – oats. This makes either Oatmeal or Cheerios a great option if you are on a gluten-free diet.
But let’s continue comparing the nutritional content of Oatmeal and Original Cheerios. We will examine everything from calories to taste. Each category will be based on the serving size of each cereal.
Best for Calorie Content
We begin our comparison with calorie content. The serving size for each cereal varies slightly. The serving size of Old Fashioned Rolled Oats is 40g. The serving size for Original Cheerios is 39g.
Per serving, the calorie content of Oatmeal is much higher than Cheerios. However, if you increase your serving size of Cheerios to 100g, Cheerios is much higher in calories. The winner in this category will depend upon your serving size.
Cereal Type |
Calories Per 100g |
Calories Per Serving |
|
Oatmeal (Old Fashioned Rolled Oats) |
283 kcal |
150 kcal (40g) |
|
Original Cheerios |
359 kcal |
140 kcal (39g) |
Best for Carbs & Sugar Content
Carbohydrates and sugar content are the two tougher categories and need to be carefully considered side-by-side if you need to monitor your sugar intake.
Oats are naturally high in carbs and it is the main ingredient in both Oatmeal and Cheerios. Because Cheerios has additional ingredients in it than Oatmeal does, Cheerios has the higher carb amount in this category.
Cereal Type |
Carbohydrates Per 100g |
Carbohydrates Per Serving |
|
Oatmeal (Old Fashioned Rolled Oats) |
68.7 g |
27g (40g) |
|
Original Cheerios |
74.4g |
29g (39g) |
When it comes to the amount of sugar in Oatmeal versus Cheerios, this is where we have to look much closer. Oatmeal only has one ingredient – oats. The added ingredient of sugar in Cheerios makes it considerably higher in sugar content than Oatmeal.
Cereal Type |
Sugar Per 100g |
Sugar Per Serving |
|
Oatmeal (Old Fashioned Rolled Oats) |
0.46g |
0g (40g) |
|
Original Cheerios |
5.1g |
2g (39g) |
Best for Protein Content
When it comes to protein content, both Oatmeal and Original Cheerios are very similar. There is no difference per regular serving.
Cereal Type |
Protein Per 100g |
Protein Per Serving |
|
Oatmeal (Old Fashioned Rolled Oats) |
13.5g |
5g (40g) |
|
Original Cheerios |
12.8g |
5g (39g) |
Best for Fat Content
Oatmeal and Cheerios are both naturally low-fat foods. They both also offer the same amount of heart-healthy polyunsaturated and monounsaturated fats, per serving, which is so good for your heart.
There is not a big difference in fat content between Oatmeal and Cheerios but if you are trying to stick to a low-fat diet, Oatmeal is the right choice for you.
Cereal Type |
Fat Per 100g |
Fat Per Serving |
Saturated Fat Per Serving |
|
Oatmeal (Old Fashioned Rolled Oats) |
5.89g |
2.5g (40g) |
0.5g (40g) |
|
Original Cheerios |
6.41g |
5g (39g) |
0.5g (39g) |
Best for Fiber Content
Oats are naturally high in fiber. Because of this, both Oatmeal and Original Cheerios are comparable when it comes to fiber content. There is no difference in fiber content, regardless of the serving size.
The only difference between the two is that Oatmeal provides both soluble and insoluble fiber while Cheerios only offers soluble fiber. This is important to know because these two types of fiber are very different.
Soluble fiber improves digestion, promoting bowel movements. Insoluble fiber softens the stool.
Again, depending on what your specific health needs are, these two types of fiber can also help in the decision-making process.
Cereal Type |
Fiber Per 100g |
Fiber Per Serving |
|
Oatmeal (Old Fashioned Rolled Oats) |
10.4g |
4g (40g) |
|
Original Cheerios |
10.3g |
4g (39g) |
Cereal Type |
Soluble Fiber Per Serving |
Insoluble Fiber Per Serving |
|
Oatmeal (Old Fashioned Rolled Oats) |
1g (40g) |
2g (40g) |
|
Original Cheerios |
2g (39g) |
0g (39g) |
Best for Sodium/Salt Content
With both Oatmeal and Cheerios being backed by the American Heart Association as being part of a heart-healthy diet, you would naturally assume that they are both low in sodium. This is where there is a stark contrast between these two.
There is no sodium/salt in Oatmeal. Cheerios, however, are considerably higher in sodium/salt content.
Cereal Type |
Sodium/Salt Per 100g |
Sodium/Salt Per Serving |
|
Oatmeal (Old Fashioned Rolled Oats) |
1mg |
0mg (40g) |
|
Original Cheerios |
487 mg |
190mg (39g) |
Best for Vitamins/Minerals
Oats are powerhouses when it comes to fiber but not so much when it comes to vitamins and minerals. Because of this, most cereals, such as Cheerios, are fortified with additional vitamins and minerals.
As you can see from the chart below, the addition of vitamins and minerals gives Cheerios the upper hand in this category.
Oatmeal and Cheerios contain the same amount of potassium but Cheerios is far superior in the other vitamins and minerals, especially potassium.
Vitamin/Mineral Type |
Oatmeal Daily Value % Per Serving (40g) |
Cheerios Daily Value % Per Serving (39g) |
|
Vitamin D |
0% |
8% |
|
Iron |
8% |
60% |
|
Calcium |
0% |
8% |
|
Vitamin A |
0% |
8% |
|
Vitamin C |
0% |
8% |
|
Thiamin (B1) |
0% |
15% |
|
Riboflavin (B2) |
0% |
0% |
|
Niacin |
0% |
0% |
|
Vitamin B6 |
0% |
15% |
|
Folate |
0% |
15% |
|
Vitamin B12 |
0% |
15% |
|
Phosphorus |
0% |
10% |
|
Magnesium |
0% |
15% |
|
Zinc |
0% |
15% |
|
Potassium |
4% |
4% |
Best for Flavor/Texture
For most of us, the final determining factor in what we will eat is whether or not it tastes good. Both Oatmeal and Cheerios are naturally sweet and soft in texture so this category is best left up to you to decide which one you prefer.
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Best for Price
Oatmeal and Cheerios are not that different when it comes to price. Both can be purchased for about the same price at any grocery store. You may find a cheaper store brand where you live, but, for the most part, both Oatmeal and Cheerios are priced about the same.
Overall Winner
When you look back at the categories and examine Oatmeal and Original Cheerios side-by-side, the winner may not be easily recognizable.
Oatmeal is low in fat, sugar, and sodium. Cheerios are lower in calories and higher in vitamins and minerals. Both are the same when it comes to protein and fiber.
In a side-by-side comparison, the winner is Oatmeal. But ultimately, you decide which one is best for you and your family.
Comparison Category |
Winner (Oatmeal vs. Cheerios) |
|
Best for Calorie Content |
Cheerios |
|
Best for Carbohydrate Content |
Oatmeal |
|
Best for Sugar Content |
Oatmeal |
|
Best for Protein Content |
Both are winners |
|
Best for Fat |
Oatmeal |
|
Best for Fiber |
Both are winners |
|
Best for Sodium/Salt |
Oatmeal |
|
Best for Vitamins/Minerals |
Cheerios |
|
Best for Price |
Both are winners |
Overall Winner |
Oatmeal |
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