Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Cereal
  5. Compare
  6. Cereal vs. Wheat

Cereal vs. Wheat — In-Depth Nutrition Comparison

Compare

The main differences between cereal and wheat

  • Cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, and vitamin A, yet wheat is richer in selenium, manganese, phosphorus, and copper.
  • Daily need coverage for vitamin B1 for cereal is 489% higher.
  • Wheat has a lower glycemic index than cereal.

Food types used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Wheat, durum.

Infographic

Cereal vs 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.
Cereal
Cereal
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more IronIron +867.6%
Contains more ZincZinc +82.7%
Contains more MagnesiumMagnesium +657.9%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +310.5%
Contains more CopperCopper +303.6%
Contains more PhosphorusPhosphorus +559.7%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +281.3%
Contains more SeleniumSelenium +1319%

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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 128% 0% 271% 1.6% 1572% 893% 555% 14% 1381% 0% 0% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1400.7%
Contains more Vitamin B2Vitamin B2 +3098.3%
Contains more Vitamin B3Vitamin B3 +339.6%
Contains more Vitamin B6Vitamin B6 +1328.6%
Contains more Vitamin B5Vitamin B5 +313.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cereal Wheat DV% diff.
Vitamin B1 6.288mg 0.419mg 489%
Vitamin B6 5.986mg 0.419mg 428%
Iron 34.06mg 3.52mg 382%
Vitamin B2 3.87mg 0.121mg 288%
Selenium 6.3µg 89.4µg 151%
Vitamin B3 29.62mg 6.738mg 143%
Manganese 0.79mg 3.012mg 97%
Vitamin A 814µg 0µg 90%
Phosphorus 77mg 508mg 62%
Copper 0.137mg 0.553mg 46%
Vitamin C 38.5mg 0mg 43%
Sodium 795mg 2mg 34%
Zinc 7.6mg 4.16mg 31%
Magnesium 19mg 144mg 30%
Protein 6.06g 13.68g 15%
Vitamin B5 0.226mg 0.935mg 14%
Folate 43µg 11%
Potassium 105mg 431mg 10%
Fiber 1.4g 6%
Carbs 86.85g 71.13g 5%
Polyunsaturated fat 0.354g 0.978g 4%
Calories 378kcal 339kcal 2%
Fats 1.08g 2.47g 2%
Calcium 10mg 34mg 2%
Vitamin E 0.08mg 1%
Saturated fat 0.26g 0.454g 1%
Protein per 100 calories 1.6g 4g N/A
Calories per 10 g protein 624kcal 248kcal N/A
Weight per 100 calories 26g 29g N/A
Unsaturated / Saturated Fat ratio 2.1 2.9 N/A
Net carbs 85.45g 71.13g N/A
Sugar 10.35g N/A
Monounsaturated fat 0.204g 0.344g 0%
Tryptophan 0.066mg 0.176mg 0%
Threonine 0.241mg 0.366mg 0%
Isoleucine 0.26mg 0.533mg 0%
Leucine 0.767mg 0.934mg 0%
Lysine 0.113mg 0.303mg 0%
Methionine 0.13mg 0.221mg 0%
Phenylalanine 0.365mg 0.681mg 0%
Valine 0.344mg 0.594mg 0%
Histidine 0.162mg 0.322mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more CarbsCarbs +22.1%
Contains more OtherOther +25.3%
Contains more ProteinProtein +125.7%
Contains more FatsFats +128.7%
Contains more WaterWater +189.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -42.7%
Contains more Mono. FatMonounsaturated fat +68.6%
Contains more Poly. FatPolyunsaturated fat +176.3%

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/169721/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.