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  6. Trail mix vs. Cream of Wheat

Trail mix vs. Cream of Wheat — In-Depth Nutrition Comparison

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What are the main differences between Trail mix and Cream of Wheat?

  • Trail mix is richer in Copper, Phosphorus, Manganese, Magnesium, Zinc, Potassium, and Vitamin B1, while Cream of Wheat is higher in Vitamin A RAE, and Iron.
  • Trail mix's daily need coverage for Copper is 105% higher.
  • Cream of Wheat is lower in Saturated Fat.

We used Snacks, trail mix, regular and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt types in this comparison.

Infographic

Trail mix vs Cream of Wheat 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.
Trail mix
Trail mix
7
:
3
Cream of Wheat
Cream of Wheat
Contains more Calcium +21.9%
Contains more Magnesium +2533.3%
Contains more Phosphorus +1816.7%
Contains more Potassium +3325%
Contains more Zinc +1794.1%
Contains more Copper +2190.7%
Contains more Manganese +∞%
Contains more Iron +62.6%
Contains less Sodium -55.5%
Trail mix
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 115% 113% 148% 61% 30% 88% 329% 135% 0%
Cream of Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 186% 5% 8% 2% 14% 5% 15% 0% 20%
Contains more Calcium +21.9%
Contains more Magnesium +2533.3%
Contains more Phosphorus +1816.7%
Contains more Potassium +3325%
Contains more Zinc +1794.1%
Contains more Copper +2190.7%
Contains more Manganese +∞%
Contains more Iron +62.6%
Contains less Sodium -55.5%

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.
Trail mix
Trail mix
5
:
5
Cream of Wheat
Cream of Wheat
Contains more Vitamin C +∞%
Contains more Vitamin B1 +99.1%
Contains more Vitamin B3 +52.3%
Contains more Vitamin B5 +991.5%
Contains more Folate +14.5%
Contains more Vitamin A +4194.4%
Equal in Vitamin B2 - 0.21
Equal in Vitamin B6 - 0.309
Trail mix
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 5% 116% 46% 89% 54% 69% 54% 0% 0%
Cream of Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 1% 0% 0% 59% 49% 58% 5% 72% 47% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +99.1%
Contains more Vitamin B3 +52.3%
Contains more Vitamin B5 +991.5%
Contains more Folate +14.5%
Contains more Vitamin A +4194.4%
Equal in Vitamin B2 - 0.21
Equal in Vitamin B6 - 0.309

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Trail mix
Trail mix
4
:
1
Cream of Wheat
Cream of Wheat
Contains more Protein +650%
Contains more Fats +12150%
Contains more Carbs +243.3%
Contains more Other +513.6%
Contains more Water +817.4%
Trail mix
14% 29% 45% 9% 3%
Protein: 13.8 g
Fats: 29.4 g
Carbs: 44.9 g
Water: 9.2 g
Other: 2.7 g
Cream of Wheat
2% 13% 84%
Protein: 1.84 g
Fats: 0.24 g
Carbs: 13.08 g
Water: 84.4 g
Other: 0.44 g
Contains more Protein +650%
Contains more Fats +12150%
Contains more Carbs +243.3%
Contains more Other +513.6%
Contains more Water +817.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Trail mix
Trail mix
2
:
1
Cream of Wheat
Cream of Wheat
Contains more Monounsaturated Fat +37869.7%
Contains more Polyunsaturated fat +7101.5%
Contains less Saturated Fat -99.3%
Trail mix
20% 45% 35%
Saturated Fat: 5.55 g
Monounsaturated Fat: 12.53 g
Polyunsaturated fat: 9.65 g
Cream of Wheat
19% 16% 65%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.033 g
Polyunsaturated fat: 0.134 g
Contains more Monounsaturated Fat +37869.7%
Contains more Polyunsaturated fat +7101.5%
Contains less Saturated Fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Trail mix Cream of Wheat Opinion
Net carbs 44.9g 12.48g Trail mix
Protein 13.8g 1.84g Trail mix
Fats 29.4g 0.24g Trail mix
Carbs 44.9g 13.08g Trail mix
Calories 462kcal 62kcal Trail mix
Sugar 0.07g Trail mix
Fiber 0.6g Cream of Wheat
Calcium 78mg 64mg Trail mix
Iron 3.05mg 4.96mg Cream of Wheat
Magnesium 158mg 6mg Trail mix
Phosphorus 345mg 18mg Trail mix
Potassium 685mg 20mg Trail mix
Sodium 229mg 102mg Cream of Wheat
Zinc 3.22mg 0.17mg Trail mix
Copper 0.985mg 0.043mg Trail mix
Manganese 1.034mg 0mg Trail mix
Selenium 3.5µg Cream of Wheat
Vitamin A 18IU 773IU Cream of Wheat
Vitamin A RAE 1µg 232µg Cream of Wheat
Vitamin E 0.02mg Cream of Wheat
Vitamin C 1.4mg 0mg Trail mix
Vitamin B1 0.462mg 0.232mg Trail mix
Vitamin B2 0.198mg 0.21mg Cream of Wheat
Vitamin B3 4.712mg 3.093mg Trail mix
Vitamin B5 0.895mg 0.082mg Trail mix
Vitamin B6 0.298mg 0.309mg Cream of Wheat
Folate 71µg 62µg Trail mix
Vitamin K 0.1µg Cream of Wheat
Tryptophan 0.166mg 0.025mg Trail mix
Threonine 0.482mg 0.058mg Trail mix
Isoleucine 0.515mg 0.08mg Trail mix
Leucine 0.89mg 0.139mg Trail mix
Lysine 0.515mg 0.047mg Trail mix
Methionine 0.202mg 0.034mg Trail mix
Phenylalanine 0.658mg 0.099mg Trail mix
Valine 0.658mg 0.089mg Trail mix
Histidine 0.357mg 0.042mg Trail mix
Saturated Fat 5.55g 0.038g Cream of Wheat
Monounsaturated Fat 12.53g 0.033g Trail mix
Polyunsaturated fat 9.65g 0.134g Trail mix

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Trail mix Cream of 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
36%
Trail mix
28%
Cream of Wheat
Minerals Daily Need Coverage Score
104%
Trail mix
27%
Cream of Wheat

Comparison summary

Which food is lower in Sugar?
Trail mix
Trail mix is lower in Sugar (difference - 0.07g)
Which food is lower in glycemic index?
Trail mix
Trail mix is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Trail mix
Trail mix is relatively richer in minerals
Which food contains less Sodium?
Cream of Wheat
Cream of Wheat contains less Sodium (difference - 127mg)
Which food is lower in Saturated Fat?
Cream of Wheat
Cream of Wheat is lower in Saturated Fat (difference - 5.512g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Trail mix - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167561/nutrients
  2. Cream of Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173902/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.