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  6. Cream of Wheat vs. Cream of Rice

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

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Important differences between cream of Wheat and cream of Rice

  • Cream of Wheat has more calcium, folate, fiber, vitamin B2, and polyunsaturated fat; however, cream of Rice is richer in vitamin B3 and vitamin B6.
  • Cream of Wheat's daily need coverage for calcium is 60% more.
  • Cream of Wheat contains 6 times more polyunsaturated fat than cream of Rice. Cream of Wheat contains 0.829g of polyunsaturated fat, while cream of Rice contains 0.134g.

The food varieties used in the comparison are Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Cereals, CREAM OF RICE, dry.

Infographic

Cream of Wheat vs Cream of Rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 182% 11% 1073% 69% 24% 49% 0.91% 0% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 1.5% 13% 1067% 81% 31% 53% 0.78% 135% 104%
Contains more MagnesiumMagnesium +17.4%
Contains more CalciumCalcium +12020%
Contains more PotassiumPotassium +19.2%
Contains more CopperCopper +18.4%
Contains more ZincZinc +27.3%
Contains less SodiumSodium -14.3%
~equal in Iron ~28.44mg
~equal in Phosphorus ~124mg
~equal in Selenium ~19µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 2.2% 0% 125% 46% 79% 31% 25% 0% 1.3% 91% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 2.2% 0% 128% 30% 140% 33% 45% 0% 0.25% 22% 3.2%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +317.2%
Contains more CholineCholine +291.5%
Contains more Vitamin B3Vitamin B3 +77.6%
Contains more Vitamin B6Vitamin B6 +80.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.11mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.51mg
~equal in Vitamin B5 ~0.55mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cream of Wheat Cream of Rice DV% diff.
Calcium 606mg 5mg 60%
Manganese 1.033mg 45%
Folate 121µg 29µg 23%
Vitamin B3 4.2mg 7.46mg 20%
Fiber 3.8g 0.7g 12%
Protein 10.5g 6.3g 8%
Vitamin B6 0.108mg 0.195mg 7%
Polyunsaturated fat 0.829g 0.134g 5%
Vitamin B2 0.2mg 0.13mg 5%
Copper 0.206mg 0.244mg 4%
Choline 23.1mg 5.9mg 3%
Carbs 76.5g 82.4g 2%
Iron 28.6mg 28.44mg 2%
Zinc 0.88mg 1.12mg 2%
Fats 1.5g 0.5g 2%
Selenium 20µg 19µg 2%
Magnesium 27mg 23mg 1%
Potassium 120mg 143mg 1%
Vitamin B5 0.518mg 0.55mg 1%
Phosphorus 115mg 124mg 1%
Vitamin B1 0.5mg 0.51mg 1%
Calories 370kcal 370kcal 0%
Net carbs 72.7g 81.7g N/A
Sugar 0.2g 0.3g N/A
Sodium 7mg 6mg 0%
Vitamin E 0.11mg 0.11mg 0%
Vitamin K 0.5µg 0.1µg 0%
Saturated fat 0.238g 0.136g 0%
Monounsaturated fat 0.205g 0.156g 0%
Tryptophan 0.145mg 0.092mg 0%
Threonine 0.33mg 0.314mg 0%
Isoleucine 0.461mg 0.332mg 0%
Leucine 0.796mg 0.52mg 0%
Lysine 0.271mg 0.265mg 0%
Methionine 0.196mg 0.187mg 0%
Phenylalanine 0.568mg 0.267mg 0%
Valine 0.51mg 0.407mg 0%
Histidine 0.242mg 0.189mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 77% 11%
Protein: 10.5 g
Fats: 1.5 g
Carbs: 76.5 g
Water: 10.9 g
Other: 0.6 g
6% 82% 11%
Protein: 6.3 g
Fats: 0.5 g
Carbs: 82.4 g
Water: 10.5 g
Other: 0.3 g
Contains more ProteinProtein +66.7%
Contains more FatsFats +200%
Contains more OtherOther +100%
~equal in Carbs ~82.4g
~equal in Water ~10.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.238 g
Monounsaturated fat: Mono. Fat 0.205 g
Polyunsaturated fat: Poly. Fat 0.829 g
32% 37% 31%
Saturated fat: Sat. Fat 0.136 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +31.4%
Contains more Poly. FatPolyunsaturated fat +518.7%
Contains less Sat. FatSaturated fat -42.9%

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 Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173901/nutrients
  2. Cream of Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173900/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.