Cereals vs Beverages
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt is higher in more vitamins & minerals
Calories (kcal)
Cereals 71
Beverages 401
Protein (g)
Cereals 2.54
Beverages 0.120
Carbs (g)
Cereals 12.0
Beverages 98.6
Fat (g)
Cereals 1.52
Beverages 0.730
Fiber (g)
Cereals 1.70
Beverages 0.700
Quick answers
Which has more protein?
Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt — 2.54g vs 0.120g per 100g.
Which has fewer calories?
Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt — 71 vs 401 kcal per 100g.
Which is more nutrient-dense?
Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Cereals | Beverages | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 71 kcal | 401 kcal | -82% |
| Macronutrients | |||
| Water | 83.6 g | 0.130 g | +64215% |
| Protein | 2.54 g | 0.120 g | +2017% |
| Total lipid (fat) | 1.52 g | 0.730 g | +108% |
| Carbohydrate, by difference | 12.0 g | 98.6 g | -88% |
| Fiber, total dietary | 1.70 g | 0.700 g | +143% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.310 g | 0.097 g | +220% |
| Fatty acids, total monounsaturated | 0.435 g | 0.033 g | +1218% |
| Fatty acids, total trans | 0.001 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.076 mg | 0.011 mg | +591% |
| Riboflavin (Vitamin B2) | 0.016 mg | 0 mg | |
| Niacin (Vitamin B3) | 0.225 mg | 0.125 mg | +80% |
| Pantothenic acid (Vitamin B5) | 0.311 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.005 mg | 0.015 mg | -67% |
| Biotin (Vitamin B7) | 6.00 ug | 1.00 ug | +500% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 7.40 mg | 1.10 mg | +573% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.080 mg | 0 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 9.00 mg | 2.00 mg | +350% |
| Iron, Fe | 0.900 mg | 0.210 mg | +329% |
| Magnesium, Mg | 27.0 mg | 3.00 mg | +800% |
| Phosphorus, P | 77.0 mg | 2.00 mg | +3750% |
| Potassium, K | 70.0 mg | 169 mg | -59% |
| Sodium, Na | 71.0 mg | 5.00 mg | +1320% |
| Zinc, Zn | 1.00 mg | 0.030 mg | +3233% |
| Copper, Cu | 0.074 mg | 0.010 mg | +640% |
| Manganese, Mn | 0.580 mg | 1.41 mg | -59% |
| Selenium, Se | 5.40 ug | 0.600 ug | +800% |
| Other Nutrients | |||
| Energy | 297 kj | 1679 kj | -82% |
| Ash | 0.340 g | 0.470 g | -28% |
| Total Sugars | 0.270 g | 95.3 g | -100% |
| Sucrose | 0.250 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0.020 g | — | |
| Starch | — | 0 g | |
| Fluoride, F | 71.6 ug | 584 ug | -88% |
| Folic acid (Vitamin B9 — synthetic) | 6.00 ug | 1.00 ug | +500% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 6.00 ug | 1.00 ug | +500% |
| Betaine | 3.10 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 180 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.030 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 0.300 ug | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.005 g | 0.002 g | +150% |
| SFA 16:0 (Palmitic acid) | 0.280 g | 0.084 g | +233% |
| SFA 18:0 (Stearic acid) | 0.021 g | 0.005 g | +320% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | 0.002 g | +50% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.422 g | 0.025 g | +1588% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.010 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.559 g | 0.218 g | +156% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.541 g | 0.148 g | +266% |
| PUFA 18:2 i | 0.001 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.018 g | 0.061 g | -70% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0 g | — | |
| Fatty acids, total trans-polyenoic | 0.001 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 35.0 mg | -100% |
| Theobromine | 0 mg | 1.00 mg | -100% |
| Fluoride | |||
| Mean mcg/100g ** | — | 584 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt nutrition facts Beverages, tea, instant, lemon, sweetened, powder nutrition facts Compare other foods →
Dig deeper — biggest differences
Phosphorus, P +3750% in Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt Zinc, Zn +3233% in Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt Protein +2017% in Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt Sodium, Na +1320% in Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt
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