Eating healthy is the first step in starting any nutritional regime. But it is also the most stressful. There are so many “healthy” food options that I was getting overwhelmed trying to decide which foods were right for my family.
Raisin Bran and Oatmeal are two of the most popular contenders for healthy breakfast options. Both kinds of cereal claim to be low-fat, high-fiber breakfast cereals that will help you reach your weight loss goals while also keeping your whole body healthy.
But is one better than the other? How do they compare nutritionally to each other? I want to take the stress out of starting my day healthy so I am going to do a side-by-side comparison of Raisin Bran and Oatmeal to see how they compare to each other and if one truly is a healthier option than the other.
Raisin Bran vs Oatmeal Nutritional Comparison
To start off this comparison, I first want to look at the ingredients in each cereal. Right away it is noticeable that these two kinds of cereal are very different.
Oatmeal only has one ingredient – oats, while Raisin Bran, on the other hand, has several added ingredients, including sugar.
Type of Cereal |
Ingredients |
|
Raisin Bran |
Whole grain wheat, wheat bran, raisins, wheat flour, sugar, malted barley flour, salt. |
|
Oatmeal |
Oats |
Best for Calorie Content
The first number I look at on any nutrition label is the calories. Monitoring calories is so important when you’re trying to reach and maintain a healthy body weight.
Because Raisin Bran and Oatmeal have different serving sizes, I want this comparison to be as fair as possible so I am doing a weight-for-weight comparison of 100 grams per serving for each cereal.
Again, we see a stark difference between these two types of cereal. Per 100-gram serving, Oatmeal has a much higher calorie content than Raisin Bran.
Cereal Type |
Calorie Content Per 100g Serving |
|
Raisin Bran |
318 kcal |
|
Oatmeal |
382 kcal |
Best for Carbs & Sugar Content
Carbs and sugar content is another area that needs to be closely looked at. A low-calorie food can still wreak havoc on a healthy eating plan if it has a high amount of carbs and sugar.
Raisin Bran contains 10 grams more carbohydrates than Oatmeal per 100g of serving and 31 times more sugar. Keep in mind, though, that any ingredients you add to your oatmeal, such as fruit, sugar, or milk, will alter this number
Cereal Type |
Carbohydrate Content Per 100g Serving |
Sugar Content Per 100g Serving |
|
Raisin Bran |
78.8g |
31.8g |
|
Oatmeal |
68.7 |
0g |
Best for Protein Content
The amount of protein in breakfast cereal was not something I was concerned about until I learned how important protein is for the body. Protein helps us build lean muscle and also recover faster after exercising.
Understanding how vital protein is for our body, I wanted to see how Raisin Bran and Oatmeal compare. I expected Raisin Bran to contain more protein but, in actuality, Oatmeal contains more protein per 100-gram serving than Raisin Bran.
Cereal Type |
Protein Content Per 100g Serving |
|
Raisin Bran |
8.24g |
|
Oatmeal |
13.5g |
Best for Fat Content
This is another area where I thought I knew the answer but was surprised to learn that I was wrong. Despite the added ingredients in Raisin Bran, Oatmeal contains more fat per 100-gram serving than Raisin Bran.
Cereal Type |
Fat Content Per 100g Serving |
|
Raisin Bran |
1.76g |
|
Oatmeal |
5.89g |
Best for Fiber Content
Fiber is an underappreciated ingredient. Eating foods that are high in fiber will help you feel fuller for longer. Fiber is also crucial to a healthy colon. Aside from reaching your weight loss goals, you will also feel better and have more energy.
Both Raisin Bran and Oatmeal are high-fiber breakfast cereals but the added ingredients in Raisin Bran make it the winner in this category. Raisin Bran contains 14.1 grams of fiber per 100-gram serving while Oatmeal contains 10.4 grams.
Cereal Type |
Fiber Content Per 100g Serving |
|
Raisin Bran |
14.1 g |
|
Oatmeal |
10.4 g |
Best for Sodium/Salt Content
Here is another category that needs to be closely monitored. Oftentimes, a food that is low in calories or sugar is high in salt. Eating foods that are high in sodium/salt is not only unhealthy but will also sabotage your weight loss goals.
I expected there to be a big difference between the two types of cereal when it came to sugar content but I was surprised to see the stark difference in sodium/salt content. Raisin Bran contains 400 times more sodium/salt per 100-gram serving than Oatmeal.
Cereal Type |
Sodium/Salt Content Per 100g Serving |
|
Raisin Bran |
400 mg |
|
Oatmeal |
1 mg |
Best for Vitamins/Minerals
If you’re like me, once I’ve looked at the calories, fat, sugar, fiber, and sodium/salt content of food, I don’t continue reading. But seeing which vitamins and minerals are in food is also important to be healthy.
Eating a variety of foods is the best way to get the recommended amounts of vitamins and minerals in our diet. Sadly, most diets are lacking in this area so I wanted to include vitamins and minerals in this comparison.
Both Raisin Bran and Oatmeal contain a variety of vitamins and minerals but Raisin Bran is fortified with extra vitamins and minerals, making it the winner in this category.
Raisin Bran contains higher amounts of iron, magnesium, potassium, zinc, Vitamin B12, niacin, folate, and Vitamins A and D.
Vitamin/Mineral Type |
Raisin Bran (Per 100g Serving) |
Oatmeal (Per 100g Serving) |
|
Calcium |
24 mg |
46 mg |
|
Iron |
16.9 mg |
4.34 mg |
|
Magnesium |
165 mg |
126 mg |
|
Phosphorus |
294 mg |
387 mg |
|
Potassium (Vitamin K) |
412 mg |
350 mg |
|
Zinc |
7.94 mg |
2.74 mg |
|
Vitamin B1 (Thiamine) |
1mg |
0.4 mg |
|
Vitamin B2 (Riboflavin) |
1.2 mg |
0mg |
|
Vitamin B6 |
1.41 mg |
0.1 mg |
|
Vitamin B12 |
7.76 mcg |
0 mcg |
|
Niacin |
11.8 mg |
0.9 mg |
|
Folate |
312 mcg |
32 mcg |
|
Vitamin A |
2940 IU |
0 |
|
Vitamin D |
47 IU |
0 |
Best for Flavor/Texture
Raisin Bran and Oatmeal are very different in flavors and textures. Raisin Bran is dry and rough while Oatmeal is softer, however, there is not much in the way of flavor with oatmeal. Raisin Bran has added sugar and raisins that greatly increase its flavor.
When it comes to deciding which one is better in this comparison, I’ll let you be the judge.
Best for Price
Price-wise, the winner would have to be Oatmeal. But, again, this is something that is subject to your area. Most food chains offer store brands that are cheaper than name brands. Or if you buy in bulk or at a convenience store instead of a grocery store, the price will vary greatly.
Overall Winner
Now that we’ve compared Raisin Bran and Oatmeal side-by-side, it’s time to see which one is better. Despite being a fortified cereal, the overall winner is Oatmeal. Oatmeal has fewer carbs and less sugar and is lower in sodium, but has more protein and is the most affordable.
Comparison Category |
Winner (Raisin Bran vs Oatmeal) |
|
Best for Calorie Content |
Raisin Bran |
|
Best for Carbohydrate Content |
Oatmeal |
|
Best for Sugar Content |
Oatmeal |
|
Best for Protein Content |
Oatmeal |
|
Best for Fat |
Raisin Bran |
|
Best for Fiber |
Raisin Bran |
|
Best for Sodium/Salt |
Oatmeal |
|
Best for Vitamins/Minerals |
Raising Bran |
|
Best for Price |
Oatmeal |
Overall Winner |
Oatmeal |
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