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, zinc, vitamin A, and vitamin C; however, flour is richer in selenium.
- Daily need coverage for vitamin B1 for 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.
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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.
| Contains more IronIron | +634.1% |
| Contains more ZincZinc | +985.7% |
| Contains more ManganeseManganese | +15.8% |
| Contains more MagnesiumMagnesium | +15.8% |
| Contains more CalciumCalcium | +50% |
| Contains more PhosphorusPhosphorus | +40.3% |
| Contains less SodiumSodium | -99.7% |
| Contains more SeleniumSelenium | +438.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +701% |
| Contains more Vitamin B2Vitamin B2 | +683.4% |
| Contains more Vitamin B3Vitamin B3 | +401.7% |
| Contains more Vitamin B6Vitamin B6 | +13504.5% |
| Contains more Vitamin B5Vitamin B5 | +93.8% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 6.288mg | 0.785mg | 459% |
| Vitamin B6 | 5.986mg | 0.044mg | 457% |
| Iron | 34.06mg | 4.64mg | 368% |
| Vitamin B2 | 3.87mg | 0.494mg | 260% |
| Vitamin B3 | 29.62mg | 5.904mg | 148% |
| Vitamin A | 814µg | 0µg | 90% |
| Zinc | 7.6mg | 0.7mg | 63% |
| Selenium | 6.3µg | 33.9µg | 50% |
| Folate | 183µg | 46% | |
| Vitamin C | 38.5mg | 0mg | 43% |
| Sodium | 795mg | 2mg | 34% |
| Protein | 6.06g | 10.33g | 9% |
| Manganese | 0.79mg | 0.682mg | 5% |
| Fiber | 1.4g | 2.7g | 5% |
| Carbs | 86.85g | 76.31g | 4% |
| Vitamin B5 | 0.226mg | 0.438mg | 4% |
| Phosphorus | 77mg | 108mg | 4% |
| Choline | 10.4mg | 2% | |
| Calories | 378kcal | 364kcal | 1% |
| Copper | 0.137mg | 0.144mg | 1% |
| Calcium | 10mg | 15mg | 1% |
| Magnesium | 19mg | 22mg | 1% |
| Fats | 1.08g | 0.98g | 0% |
| Net carbs | 85.45g | 73.61g | N/A |
| Potassium | 105mg | 107mg | 0% |
| Sugar | 10.35g | 0.27g | N/A |
| Vitamin E | 0.08mg | 0.06mg | 0% |
| Vitamin K | 0µg | 0.3µg | 0% |
| Saturated fat | 0.26g | 0.155g | 0% |
| Monounsaturated fat | 0.204g | 0.087g | 0% |
| Polyunsaturated fat | 0.354g | 0.413g | 0% |
| Tryptophan | 0.066mg | 0.127mg | 0% |
| Threonine | 0.241mg | 0.281mg | 0% |
| Isoleucine | 0.26mg | 0.357mg | 0% |
| Leucine | 0.767mg | 0.71mg | 0% |
| Lysine | 0.113mg | 0.228mg | 0% |
| Methionine | 0.13mg | 0.183mg | 0% |
| Phenylalanine | 0.365mg | 0.52mg | 0% |
| Valine | 0.344mg | 0.415mg | 0% |
| Histidine | 0.162mg | 0.23mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +13.8% |
| Contains more OtherOther | +384.8% |
| Contains more ProteinProtein | +70.5% |
| Contains more WaterWater | +215.3% |
~equal in
Fats
~0.98g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +134.5% |
| Contains less Sat. FatSaturated fat | -40.4% |
| Contains more Poly. FatPolyunsaturated fat | +16.7% |
