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Cereal vs. Wheat — In-Depth Nutrition Comparison

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What are the differences between Cereal and Wheat?

  • Cereal is higher in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, and Zinc, however, Wheat is richer in Selenium, Fiber, and Manganese.
  • Cereal's daily need coverage for Vitamin B1 is 516% more.
  • Wheat contains 129 times less Vitamin B2 than Cereal. Cereal contains 3.87mg of Vitamin B2, while Wheat contains 0.03mg.
  • Wheat has less Sodium.

We used Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Wheat, KAMUT khorasan, cooked types in this article.

Infographic

Cereal vs Wheat infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cereal
3
:
7
Wheat
Contains more Calcium +11.1%
Contains more Iron +1835.2%
Contains more Zinc +313%
Contains more Magnesium +152.6%
Contains more Phosphorus +90.9%
Contains more Potassium +56.2%
Contains less Sodium -99%
Contains more Copper +51.1%
Contains more Manganese +30.4%
Contains more Selenium +406.3%
Equal in Calcium - 9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +11.1%
Contains more Iron +1835.2%
Contains more Zinc +313%
Contains more Magnesium +152.6%
Contains more Phosphorus +90.9%
Contains more Potassium +56.2%
Contains less Sodium -99%
Contains more Copper +51.1%
Contains more Manganese +30.4%
Contains more Selenium +406.3%
Equal in Calcium - 9

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cereal
8
:
3
Wheat
Contains more Vitamin A +69700%
Contains more Vitamin B1 +6518.9%
Contains more Vitamin B2 +12800%
Contains more Vitamin B3 +1185%
Contains more Vitamin B6 +8451.4%
Contains more Vitamin E +200%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +69700%
Contains more Vitamin B1 +6518.9%
Contains more Vitamin B2 +12800%
Contains more Vitamin B3 +1185%
Contains more Vitamin B6 +8451.4%
Contains more Vitamin E +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
4
:
1
Wheat
Contains more Fats +30.1%
Contains more Carbs +214.7%
Contains more Other +227.9%
Contains more Water +1624.3%
Equal in Protein - 5.71
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Fats +30.1%
Contains more Carbs +214.7%
Contains more Other +227.9%
Contains more Water +1624.3%
Equal in Protein - 5.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
2
:
1
Wheat
Contains more Monounsaturated Fat +142.9%
Contains more Polyunsaturated fat +45.7%
Contains less Saturated Fat -70.4%
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +142.9%
Contains more Polyunsaturated fat +45.7%
Contains less Saturated Fat -70.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cereal Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cereal Wheat Opinion
Net carbs 85.45g 23.3g Cereal
Protein 6.06g 5.71g Cereal
Fats 1.08g 0.83g Cereal
Carbs 86.85g 27.6g Cereal
Calories 378kcal 132kcal Cereal
Fructose 0.26g Cereal
Sugar 10.35g 3.07g Wheat
Fiber 1.4g 4.3g Wheat
Calcium 10mg 9mg Cereal
Iron 34.06mg 1.76mg Cereal
Magnesium 19mg 48mg Wheat
Phosphorus 77mg 147mg Wheat
Potassium 105mg 164mg Wheat
Sodium 795mg 8mg Wheat
Zinc 7.6mg 1.84mg Cereal
Copper 0.137mg 0.207mg Wheat
Manganese 0.79mg 1.03mg Wheat
Selenium 6.3µg 31.9µg Wheat
Vitamin A 2792IU 4IU Cereal
Vitamin A RAE 814µg Cereal
Vitamin E 0.08mg 0.24mg Wheat
Vitamin C 38.5mg Cereal
Vitamin B1 6.288mg 0.095mg Cereal
Vitamin B2 3.87mg 0.03mg Cereal
Vitamin B3 29.62mg 2.305mg Cereal
Vitamin B5 0.226mg Cereal
Vitamin B6 5.986mg 0.07mg Cereal
Folate 11µg Wheat
Tryptophan 0.066mg 0.051mg Cereal
Threonine 0.241mg 0.172mg Cereal
Isoleucine 0.26mg 0.22mg Cereal
Leucine 0.767mg 0.432mg Cereal
Lysine 0.113mg 0.161mg Wheat
Methionine 0.13mg 0.097mg Cereal
Phenylalanine 0.365mg 0.3mg Cereal
Valine 0.344mg 0.267mg Cereal
Histidine 0.162mg 0.147mg Cereal
Trans Fat 0.002g Cereal
Saturated Fat 0.26g 0.077g Wheat
Monounsaturated Fat 0.204g 0.084g Cereal
Polyunsaturated fat 0.354g 0.243g Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
393%
Cereal
9%
Wheat
Minerals Daily Need Coverage Score
183%
Cereal
61%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 7.28g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 787mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.183g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 19)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $0.4)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.