Steel-Cut Oats (1/4 cup, dry)	Category	Rolled Oats (1/4 cup, dry)
140	Steel-cut oats, also known as Irish oats, are a bit lower in calories	160
5 g	But they’re equal in protein.	5 g
27 g	And they have identical carb counts, too.	27 g
4 g	Oats are fibrous. Contrary to popular belief, not all steel-cut oats are higher in fiber than rolled.	4 g
0 g	Hardly any sugar here!	1 g
2.5 g	With identical amounts of fat,	2.5 g
0.5 g	…and a pretty negligible saturated fat content,	0 g
2% RDA	…is there even a difference? Not in the calcium department.	2% RDA
10% RDA	And the high iron levels are exactly the same!	10% RDA
	Cue the tiebreaker: Steel-cut oats sit lower on the Glycemic Index.
Steel-Cut Oats: 3	WINNER: STEEL-CUT OATS	Rolled Oats: 1