foodstruct logo
Find food by nutritional value | Diet analysis

Cereal vs Flour - In-Depth Nutrition Comparison

Compare

Comparison summary

Which food contains less Sugars?
Flour
Flour contains less Sugars (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 - 22)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cereal Flour
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cereal Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
304
Cereal
39
Flour
Mineral Summary Score
111
Cereal
22
Flour

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
2
:
6
Flour
Contains more Iron +634.1%
Contains more Zinc +985.7%
Contains more Calcium +50%
Contains more Magnesium +15.8%
Contains more Phosphorus +40.3%
Contains less Sodium -99.7%
Equal in Potassium - 107
Equal in Copper - 0.144
Contains more Iron +634.1%
Contains more Zinc +985.7%
Contains more Calcium +50%
Contains more Magnesium +15.8%
Contains more Phosphorus +40.3%
Contains less Sodium -99.7%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
7
:
5
Flour
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
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 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
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 +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
36%
Cereal
62%
Flour
Carbohydrates
87%
Cereal
76%
Flour
Fats
5%
Cereal
5%
Flour

People also compare

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cereal Flour Opinion
Calories 378 364 Cereal
Protein 6.06 10.33 Flour
Fats 1.08 0.98 Cereal
Vitamin C 38.5 0 Cereal
Carbs 86.85 76.31 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Flour
Iron 34.06 4.64 Cereal
Calcium 10 15 Flour
Potassium 105 107 Flour
Magnesium 19 22 Flour
Sugars 10.35 0.27 Cereal
Fiber 1.4 2.7 Flour
Copper 0.137 0.144 Flour
Zinc 7.6 0.7 Cereal
Starch
Phosphorus 77 108 Flour
Sodium 795 2 Flour
Vitamin A 2792 0 Cereal
Vitamin E 0.08 0.06 Cereal
Vitamin D 0 Flour
Vitamin B1 6.288 0.785 Cereal
Vitamin B2 3.87 0.494 Cereal
Vitamin B3 29.62 5.904 Cereal
Vitamin B5 0.226 0.438 Flour
Vitamin B6 5.986 0.044 Cereal
Vitamin B12 0 Flour
Vitamin K 0 0.3 Flour
Folic acid (B9) 154 Flour
Trans Fat
Saturated Fat 0.26 0.155 Flour
Monounsaturated Fat 0.204 0.087 Cereal
Polyunsaturated fat 0.354 0.413 Flour
Tryptophan 0.066 0.127 Flour
Threonine 0.241 0.281 Flour
Isoleucine 0.26 0.357 Flour
Leucine 0.767 0.71 Cereal
Lysine 0.113 0.228 Flour
Methionine 0.13 0.183 Flour
Phenylalanine 0.365 0.52 Flour
Valine 0.344 0.415 Flour
Histidine 0.162 0.23 Flour
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.