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Cream of Rice vs. Cream of Wheat — In-Depth Nutrition Comparison

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Significant differences between Cream of Rice and Cream of Wheat

  • The amount of Iron, Calcium, Vitamin B1, Selenium, Folate, Vitamin B3, Copper, Fiber, Phosphorus, and Vitamin B2 in Cream of Wheat is higher than in Cream of Rice.
  • Cream of Wheat covers your daily Iron needs 308% more than Cream of Rice.

Specific food types used in this comparison are Cereals, CREAM OF RICE, cooked with water, with salt and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.

Infographic

Cream of Rice 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.
Contains more Calcium +60500%
Contains more Iron +622.2%
Contains more Magnesium +800%
Contains more Phosphorus +576.5%
Contains more Potassium +500%
Contains less Sodium -96%
Contains more Zinc +450%
Contains more Copper +505.9%
Contains more Selenium +566.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 149% 3% 8% 2% 23% 5% 12% 19% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 182% 1073% 20% 50% 11% 1% 24% 69% 0% 110%
Contains more Calcium +60500%
Contains more Iron +622.2%
Contains more Magnesium +800%
Contains more Phosphorus +576.5%
Contains more Potassium +500%
Contains less Sodium -96%
Contains more Zinc +450%
Contains more Copper +505.9%
Contains more Selenium +566.7%

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 E +450%
Contains more Vitamin B1 +604.2%
Contains more Vitamin B2 +1011.1%
Contains more Vitamin B3 +304.2%
Contains more Vitamin B5 +581.6%
Contains more Vitamin B6 +300%
Contains more Folate +3933.3%
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 Choline Vitamin K 0% 1% 0% 0% 18% 5% 20% 5% 7% 3% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 0% 0% 126% 47% 79% 32% 25% 91% 0% 13% 2%
Contains more Vitamin E +450%
Contains more Vitamin B1 +604.2%
Contains more Vitamin B2 +1011.1%
Contains more Vitamin B3 +304.2%
Contains more Vitamin B5 +581.6%
Contains more Vitamin B6 +300%
Contains more Folate +3933.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +702.8%
Contains more Protein +1066.7%
Contains more Fats +1400%
Contains more Carbs +565.2%
Contains more Other +∞%
12% 88%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 11.5 g
Water: 87.5 g
Other: 0 g
11% 77% 11%
Protein: 10.5 g
Fats: 1.5 g
Carbs: 76.5 g
Water: 10.9 g
Other: 0.6 g
Contains more Water +702.8%
Contains more Protein +1066.7%
Contains more Fats +1400%
Contains more Carbs +565.2%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -91.6%
Contains more Monounsaturated Fat +561.3%
Contains more Polyunsaturated fat +2970.4%
26% 40% 35%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.027 g
19% 16% 65%
Saturated Fat: 0.238 g
Monounsaturated Fat: 0.205 g
Polyunsaturated fat: 0.829 g
Contains less Saturated Fat -91.6%
Contains more Monounsaturated Fat +561.3%
Contains more Polyunsaturated fat +2970.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cream of Rice Cream of Wheat Opinion
Net carbs 11.4g 72.7g Cream of Wheat
Protein 0.9g 10.5g Cream of Wheat
Fats 0.1g 1.5g Cream of Wheat
Carbs 11.5g 76.5g Cream of Wheat
Calories 52kcal 370kcal Cream of Wheat
Sugar 0.04g 0.2g Cream of Rice
Fiber 0.1g 3.8g Cream of Wheat
Calcium 1mg 606mg Cream of Wheat
Iron 3.96mg 28.6mg Cream of Wheat
Magnesium 3mg 27mg Cream of Wheat
Phosphorus 17mg 115mg Cream of Wheat
Potassium 20mg 120mg Cream of Wheat
Sodium 173mg 7mg Cream of Wheat
Zinc 0.16mg 0.88mg Cream of Wheat
Copper 0.034mg 0.206mg Cream of Wheat
Manganese 0.144mg Cream of Rice
Selenium 3µg 20µg Cream of Wheat
Vitamin E 0.02mg 0.11mg Cream of Wheat
Vitamin B1 0.071mg 0.5mg Cream of Wheat
Vitamin B2 0.018mg 0.2mg Cream of Wheat
Vitamin B3 1.039mg 4.2mg Cream of Wheat
Vitamin B5 0.076mg 0.518mg Cream of Wheat
Vitamin B6 0.027mg 0.108mg Cream of Wheat
Folate 3µg 121µg Cream of Wheat
Choline 23.1mg Cream of Wheat
Vitamin K 0µg 0.5µg Cream of Wheat
Tryptophan 0.013mg 0.145mg Cream of Wheat
Threonine 0.044mg 0.33mg Cream of Wheat
Isoleucine 0.015mg 0.461mg Cream of Wheat
Leucine 0.073mg 0.796mg Cream of Wheat
Lysine 0.037mg 0.271mg Cream of Wheat
Methionine 0.026mg 0.196mg Cream of Wheat
Phenylalanine 0.037mg 0.568mg Cream of Wheat
Valine 0.057mg 0.51mg Cream of Wheat
Histidine 0.026mg 0.242mg Cream of Wheat
Saturated Fat 0.02g 0.238g Cream of Rice
Monounsaturated Fat 0.031g 0.205g Cream of Wheat
Polyunsaturated fat 0.027g 0.829g Cream of Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream of Rice Cream of Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
4%
Cream of Rice
32%
Cream of Wheat
Minerals Daily Need Coverage Score
23%
Cream of Rice
154%
Cream of Wheat

Comparison summary

Which food is richer in minerals?
Cream of Wheat
Cream of Wheat is relatively richer in minerals
Which food contains less Sodium?
Cream of Wheat
Cream of Wheat contains less Sodium (difference - 166mg)
Which food is richer in vitamins?
Cream of Wheat
Cream of Wheat is relatively richer in vitamins
Which food is lower in Sugar?
Cream of Rice
Cream of Rice is lower in Sugar (difference - 0.16g)
Which food is lower in Saturated Fat?
Cream of Rice
Cream of Rice is lower in Saturated Fat (difference - 0.218g)
Which food is lower in glycemic index?
Cream of Rice
Cream of Rice is lower in glycemic index (difference - 67)
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 ($)

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. Cream of Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173914/nutrients
  2. Cream of Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173901/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.