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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, Vitamin A RAE, Zinc, and Vitamin C, however Flour is richer in Selenium.
  • Daily need coverage for Vitamin B1 from Cereal is 459% higher.
  • Cereal contains 10000000 times more Vitamin A RAE than Flour. While Cereal contains 814µg of Vitamin A RAE, Flour contains only 0µg.
  • 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.

Infographic

Cereal vs Flour infographic
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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" 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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
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 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%
Contains more Vitamin B5 +93.8%
Contains more Vitamin K +∞%
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%
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%
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%
Contains more Vitamin B5 +93.8%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cereal Flour
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 Cereal Flour Opinion
Net carbs 85.45g 73.61g Cereal
Protein 6.06g 10.33g Flour
Fats 1.08g 0.98g Cereal
Carbs 86.85g 76.31g Cereal
Calories 378kcal 364kcal Cereal
Starch g g
Fructose 0.26g g Cereal
Sugar 10.35g 0.27g Flour
Fiber 1.4g 2.7g Flour
Calcium 10mg 15mg Flour
Iron 34.06mg 4.64mg Cereal
Magnesium 19mg 22mg Flour
Phosphorus 77mg 108mg Flour
Potassium 105mg 107mg Flour
Sodium 795mg 2mg Flour
Zinc 7.6mg 0.7mg Cereal
Copper 0.137mg 0.144mg Flour
Vitamin A 2792IU 0IU Cereal
Vitamin E 0.08mg 0.06mg Cereal
Vitamin D IU 0IU Flour
Vitamin D µg 0µg Flour
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.785mg Cereal
Vitamin B2 3.87mg 0.494mg Cereal
Vitamin B3 29.62mg 5.904mg Cereal
Vitamin B5 0.226mg 0.438mg Flour
Vitamin B6 5.986mg 0.044mg Cereal
Folate µg 183µg Flour
Vitamin B12 µg 0µg Flour
Vitamin K 0µg 0.3µg Flour
Tryptophan 0.066mg 0.127mg Flour
Threonine 0.241mg 0.281mg Flour
Isoleucine 0.26mg 0.357mg Flour
Leucine 0.767mg 0.71mg Cereal
Lysine 0.113mg 0.228mg Flour
Methionine 0.13mg 0.183mg Flour
Phenylalanine 0.365mg 0.52mg Flour
Valine 0.344mg 0.415mg Flour
Histidine 0.162mg 0.23mg Flour
Cholesterol mg 0mg Cereal
Trans Fat g g
Saturated Fat 0.26g 0.155g Flour
Monounsaturated Fat 0.204g 0.087g Cereal
Polyunsaturated fat 0.354g 0.413g Flour

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
393
Cereal
50
Flour
Mineral Summary Score
212
Cereal
40
Flour

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 food.
Protein
36%
Cereal
62%
Flour
Carbohydrates
87%
Cereal
76%
Flour
Fats
5%
Cereal
5%
Flour

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.