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  6. Cereal vs. Flour

Cereal vs. Flour — In-Depth Nutrition Comparison

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How are Cereal and Flour different?

  • Cereal is higher in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C, however, Flour is richer in Selenium.
  • Daily need coverage for Vitamin B1 from Cereal is 459% higher.
  • Flour has less Sodium.

Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.

Infographic

Cereal vs Flour infographic
Infographic link

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
Cereal
3
:
7
Flour
Flour
Contains more Iron +634.1%
Contains more Zinc +985.7%
Contains more Manganese +15.8%
Contains more Calcium +50%
Contains more Magnesium +15.8%
Contains more Phosphorus +40.3%
Contains less Sodium -99.7%
Contains more Selenium +438.1%
Equal in Potassium - 107
Equal in Copper - 0.144
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Iron +634.1%
Contains more Zinc +985.7%
Contains more Manganese +15.8%
Contains more Calcium +50%
Contains more Magnesium +15.8%
Contains more Phosphorus +40.3%
Contains less Sodium -99.7%
Contains more Selenium +438.1%
Equal in Potassium - 107
Equal in Copper - 0.144

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
Cereal
7
:
5
Flour
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +701%
Contains more Vitamin B2 +683.4%
Contains more Vitamin B3 +401.7%
Contains more Vitamin B6 +13504.5%
Contains more Vitamin B5 +93.8%
Contains more Vitamin K +∞%
Cereal
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%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +701%
Contains more Vitamin B2 +683.4%
Contains more Vitamin B3 +401.7%
Contains more Vitamin B6 +13504.5%
Contains more Vitamin B5 +93.8%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
3
:
2
Flour
Flour
Contains more Fats +10.2%
Contains more Carbs +13.8%
Contains more Other +384.8%
Contains more Protein +70.5%
Contains more Water +215.3%
Equal in Fats - 0.98
Cereal
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Fats +10.2%
Contains more Carbs +13.8%
Contains more Other +384.8%
Contains more Protein +70.5%
Contains more Water +215.3%
Equal in Fats - 0.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
1
:
2
Flour
Flour
Contains more Monounsaturated Fat +134.5%
Contains less Saturated Fat -40.4%
Contains more Polyunsaturated fat +16.7%
Cereal
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +134.5%
Contains less Saturated Fat -40.4%
Contains more Polyunsaturated fat +16.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Flour Opinion
Net carbs 85.45g 73.61g Cereal
Protein 6.06g 10.33g Flour
Fats 1.08g 0.98g Cereal
Carbs 86.85g 76.31g Cereal
Calories 378kcal 364kcal Cereal
Fructose 0.26g Cereal
Sugar 10.35g 0.27g Flour
Fiber 1.4g 2.7g Flour
Calcium 10mg 15mg Flour
Iron 34.06mg 4.64mg Cereal
Magnesium 19mg 22mg Flour
Phosphorus 77mg 108mg Flour
Potassium 105mg 107mg Flour
Sodium 795mg 2mg Flour
Zinc 7.6mg 0.7mg Cereal
Copper 0.137mg 0.144mg Flour
Manganese 0.79mg 0.682mg Cereal
Selenium 6.3µg 33.9µg Flour
Vitamin A 2792IU 0IU Cereal
Vitamin A RAE 814µg 0µg Cereal
Vitamin E 0.08mg 0.06mg Cereal
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.785mg Cereal
Vitamin B2 3.87mg 0.494mg Cereal
Vitamin B3 29.62mg 5.904mg Cereal
Vitamin B5 0.226mg 0.438mg Flour
Vitamin B6 5.986mg 0.044mg Cereal
Folate 183µg Flour
Vitamin K 0µg 0.3µg Flour
Tryptophan 0.066mg 0.127mg Flour
Threonine 0.241mg 0.281mg Flour
Isoleucine 0.26mg 0.357mg Flour
Leucine 0.767mg 0.71mg Cereal
Lysine 0.113mg 0.228mg Flour
Methionine 0.13mg 0.183mg Flour
Phenylalanine 0.365mg 0.52mg Flour
Valine 0.344mg 0.415mg Flour
Histidine 0.162mg 0.23mg Flour
Saturated Fat 0.26g 0.155g Flour
Monounsaturated Fat 0.204g 0.087g Cereal
Polyunsaturated fat 0.354g 0.413g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Flour
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
50%
Flour
Minerals Daily Need Coverage Score
183%
Cereal
59%
Flour

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 10.08g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 793mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.105g)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Cereal
Cereal is lower in glycemic index (difference - 3)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1)
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.
Which food is richer in vitamins?
?
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.