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  6. Flour vs. Cereal

Flour vs. Cereal — In-Depth Nutrition Comparison

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How are Flour and Cereal different?

  • Flour is higher in Selenium, however, Cereal is richer in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C.
  • Daily need coverage for Vitamin B1 from Cereal is 459% higher.
  • Flour contains 5 times more Selenium than Cereal. While Flour contains 33.9µg of Selenium, Cereal contains only 6.3µg.
  • Flour has less Sodium.

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

Infographic

Flour vs Cereal 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.
Flour
Flour
7
:
3
Cereal
Cereal
Contains more Calcium +50%
Contains more Magnesium +15.8%
Contains more Phosphorus +40.3%
Contains less Sodium -99.7%
Contains more Selenium +438.1%
Contains more Iron +634.1%
Contains more Zinc +985.7%
Contains more Manganese +15.8%
Equal in Potassium - 105
Equal in Copper - 0.137
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Contains more Calcium +50%
Contains more Magnesium +15.8%
Contains more Phosphorus +40.3%
Contains less Sodium -99.7%
Contains more Selenium +438.1%
Contains more Iron +634.1%
Contains more Zinc +985.7%
Contains more Manganese +15.8%
Equal in Potassium - 105
Equal in Copper - 0.137

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.
Flour
Flour
5
:
7
Cereal
Cereal
Contains more Vitamin B5 +93.8%
Contains more Vitamin K +∞%
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%
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%
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%
Contains more Vitamin B5 +93.8%
Contains more Vitamin K +∞%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
:
3
Cereal
Cereal
Contains more Protein +70.5%
Contains more Water +215.3%
Contains more Fats +10.2%
Contains more Carbs +13.8%
Contains more Other +384.8%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
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
Contains more Protein +70.5%
Contains more Water +215.3%
Contains more Fats +10.2%
Contains more Carbs +13.8%
Contains more Other +384.8%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Cereal
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
50%
Flour
393%
Cereal
Minerals Daily Need Coverage Score
59%
Flour
183%
Cereal

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.