Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
vanilla pudding mix
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and vanilla pudding mix:
Both vanilla pudding mix and oatmeal are high in calories. Vanilla pudding mix is very similar to oatmeal for calories - vanilla pudding mix has 377 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, much lighter in carbs and heavier in fat compared to vanilla pudding mix per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for vanilla pudding mix, 0:99:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Vanilla Pudding Mix | |
|---|---|---|
| Protein | 17% | ~ |
| Carbohydrates | 69% | 99% |
| Fat | 15% | 1% |
| Alcohol | ~ | ~ |
Both vanilla pudding mix and oatmeal are high in carbohydrates. Vanilla pudding mix has 39% more carbohydrates than oatmeal - vanilla pudding mix has 92.9g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
Oatmeal is an excellent source of dietary fiber and it has more dietary fiber than vanilla pudding mix - oatmeal has 9.8g of dietary fiber per 100 grams and vanilla pudding mix does not contain significant amounts.
Vanilla pudding mix is high in sugar and oatmeal has 99% less sugar than vanilla pudding mix - vanilla pudding mix has 92.9g of sugar per 100 grams and oatmeal has 1g of sugar.
Oatmeal is an excellent source of protein and it has more protein than vanilla pudding mix - oatmeal has 16g of protein per 100 grams and vanilla pudding mix does not contain significant amounts.
Vanilla pudding mix and oatmeal contain similar amounts of saturated fat - vanilla pudding mix has 0.43g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vanilla pudding mix and oatmeal contain similar amounts of Vitamin A - vanilla pudding mix has 1ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vanilla pudding mix and oatmeal contain similar amounts of Vitamin E - vanilla pudding mix has 0.02mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vanilla pudding mix and oatmeal contain similar amounts of Vitamin K - vanilla pudding mix has 0.1ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
Oatmeal has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, vanilla pudding mix contains more pantothenic acid and Vitamin B12.
| Oatmeal | Vanilla Pudding Mix | |
|---|---|---|
| Thiamin | 0.73 MG | 0.002 MG |
| Riboflavin | 0.14 MG | 0.028 MG |
| Niacin | 0.78 MG | 0.006 MG |
| Pantothenic acid | ~ | 0.026 MG |
| Vitamin B6 | 0.12 MG | 0.002 MG |
| Folate | 32 UG | ~ |
| Vitamin B12 | ~ | 0.02 UG |
Oatmeal is a great source of calcium and it has 333% more calcium than vanilla pudding mix - vanilla pudding mix has 12mg of calcium per 100 grams and oatmeal has 52mg of calcium.
Oatmeal is an excellent source of iron and it has 419 times more iron than vanilla pudding mix - vanilla pudding mix has 0.01mg of iron per 100 grams and oatmeal has 4.2mg of iron.
Oatmeal is an excellent source of potassium and it has 28 times more potassium than vanilla pudding mix - vanilla pudding mix has 12mg of potassium per 100 grams and oatmeal has 350mg of potassium.
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Vanilla Pudding Mix (Puddings, vanilla, dry mix, instant) .
Oatmeal g
()
|
Daily Values (%) |
Vanilla Pudding Mix g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||