Cream of wheat is often fortified with iron and B vitamins, while oatmeal provides fiber and several essential minerals and vitamins. The healthier option depends on how you prepare it and your overall health.
Cream of Wheat Has More Vitamins and Minerals
Cream of wheat is fortified with iron and B vitamins.
“Iron plays a key role in many bodily functions, most notably in the production of red blood cells, and the B vitamins commonly added to cream of wheat—such as niacin, thiamin, riboflavin, and folate—support energy metabolism, skin and hair health, and proper nervous system function,” said Stephani Johnson, DCN RD, an adjunct professor of clinical and preventive nutrition sciences at Rutgers University School of Health Professions
Though oatmeal isn’t typically fortified with nutrients, “it naturally provides several important minerals and vitamins,” Johnson added.
These include:
- Manganese
- Phosphorus
- Magnesium
- Iron
- Zinc
- Thiamin
- Folate
Oatmeal Has More Fiber
Some oatmeal varieties—but not all—provide more fiber than cream of wheat, and can help you stay full longer. “Less processed forms of oats, such as steel-cut oats, contain the highest amounts of fiber, whereas more processed varieties, like instant oats, have lower fiber content,” Johnson said.
Johnson explained that foods high in fiber have a lower glycemic index, which means they are digested more slowly, leading to more stable blood sugar levels.
Cream of wheat may be a good choice for people who can’t eat too much fiber. “Cream of wheat is low in fiber, which can be beneficial for individuals who need to limit fiber intake due to certain digestive conditions,” Johnson said.
“It is primarily a carbohydrate-based food that is also low in fat and protein, and, as a result, it has a high glycemic index, meaning it is digested quickly and can cause rapid spikes in blood sugar,” she added.
Because cream of wheat is low in fiber, it has minimal impact on heart health and cholesterol levels compared to oatmeal,” Johnson said.