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  6. Cream of Wheat vs. Corn nuts

Cream of Wheat vs. Corn nuts — In-Depth Nutrition Comparison

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How are Cream of Wheat and Corn nuts different?

  • Cream of Wheat is richer in Iron, Vitamin A RAE, and Folate, while Corn nuts are higher in Phosphorus, Fiber, Magnesium, Manganese, and Zinc.
  • Cream of Wheat covers your daily need of Iron 41% more than Corn nuts.
  • Cream of Wheat is lower in Sodium.

Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Snacks, cornnuts, barbecue-flavor types were used in this article.

Infographic

Cream of Wheat vs Corn nuts 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.
Cream of Wheat
Cream of Wheat
4
:
6
Corn nuts
Corn nuts
Contains more Calcium +276.5%
Contains more Iron +191.8%
Contains less Sodium -83%
Contains more Magnesium +1716.7%
Contains more Phosphorus +1472.2%
Contains more Potassium +1330%
Contains more Zinc +1005.9%
Contains more Copper +216.3%
Contains more Manganese +∞%
Cream of Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 186% 5% 8% 2% 14% 5% 15% 0% 20%
Corn nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 78% 122% 26% 79% 52% 46% 64% 0%
Contains more Calcium +276.5%
Contains more Iron +191.8%
Contains less Sodium -83%
Contains more Magnesium +1716.7%
Contains more Phosphorus +1472.2%
Contains more Potassium +1330%
Contains more Zinc +1005.9%
Contains more Copper +216.3%
Contains more Manganese +∞%

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.
Cream of Wheat
Cream of Wheat
7
:
3
Corn nuts
Corn nuts
Contains more Vitamin A +128.7%
Contains more Vitamin B2 +47.9%
Contains more Vitamin B3 +105.2%
Contains more Vitamin B6 +65.2%
Contains more Folate +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50.9%
Contains more Vitamin B5 +356.1%
Cream of Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 1% 0% 0% 59% 49% 58% 5% 72% 47% 0% 1%
Corn nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 0% 0% 2% 88% 33% 29% 23% 44% 0% 0% 0%
Contains more Vitamin A +128.7%
Contains more Vitamin B2 +47.9%
Contains more Vitamin B3 +105.2%
Contains more Vitamin B6 +65.2%
Contains more Folate +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50.9%
Contains more Vitamin B5 +356.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cream of Wheat
Cream of Wheat
1
:
4
Corn nuts
Corn nuts
Contains more Water +5175%
Contains more Protein +389.1%
Contains more Fats +5858.3%
Contains more Carbs +448.2%
Contains more Other +672.7%
Cream of Wheat
2% 13% 84%
Protein: 1.84 g
Fats: 0.24 g
Carbs: 13.08 g
Water: 84.4 g
Other: 0.44 g
Corn nuts
9% 14% 72% 3%
Protein: 9 g
Fats: 14.3 g
Carbs: 71.7 g
Water: 1.6 g
Other: 3.4 g
Contains more Water +5175%
Contains more Protein +389.1%
Contains more Fats +5858.3%
Contains more Carbs +448.2%
Contains more Other +672.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cream of Wheat
Cream of Wheat
1
:
2
Corn nuts
Corn nuts
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +22203%
Contains more Polyunsaturated fat +2303%
Cream of Wheat
19% 16% 65%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.033 g
Polyunsaturated fat: 0.134 g
Corn nuts
20% 56% 24%
Saturated Fat: 2.58 g
Monounsaturated Fat: 7.36 g
Polyunsaturated fat: 3.22 g
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +22203%
Contains more Polyunsaturated fat +2303%

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 Wheat Corn nuts
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cream of Wheat Corn nuts Opinion
Net carbs 12.48g 63.3g Corn nuts
Protein 1.84g 9g Corn nuts
Fats 0.24g 14.3g Corn nuts
Carbs 13.08g 71.7g Corn nuts
Calories 62kcal 436kcal Corn nuts
Sugar 0.07g Corn nuts
Fiber 0.6g 8.4g Corn nuts
Calcium 64mg 17mg Cream of Wheat
Iron 4.96mg 1.7mg Cream of Wheat
Magnesium 6mg 109mg Corn nuts
Phosphorus 18mg 283mg Corn nuts
Potassium 20mg 286mg Corn nuts
Sodium 102mg 600mg Cream of Wheat
Zinc 0.17mg 1.88mg Corn nuts
Copper 0.043mg 0.136mg Corn nuts
Manganese 0mg 0.487mg Corn nuts
Selenium 3.5µg Cream of Wheat
Vitamin A 773IU 338IU Cream of Wheat
Vitamin A RAE 232µg 17µg Cream of Wheat
Vitamin E 0.02mg Cream of Wheat
Vitamin C 0mg 0.4mg Corn nuts
Vitamin B1 0.232mg 0.35mg Corn nuts
Vitamin B2 0.21mg 0.142mg Cream of Wheat
Vitamin B3 3.093mg 1.507mg Cream of Wheat
Vitamin B5 0.082mg 0.374mg Corn nuts
Vitamin B6 0.309mg 0.187mg Cream of Wheat
Folate 62µg 0µg Cream of Wheat
Vitamin K 0.1µg Cream of Wheat
Tryptophan 0.025mg Cream of Wheat
Threonine 0.058mg Cream of Wheat
Isoleucine 0.08mg Cream of Wheat
Leucine 0.139mg Cream of Wheat
Lysine 0.047mg Cream of Wheat
Methionine 0.034mg Cream of Wheat
Phenylalanine 0.099mg Cream of Wheat
Valine 0.089mg Cream of Wheat
Histidine 0.042mg Cream of Wheat
Saturated Fat 0.038g 2.58g Cream of Wheat
Monounsaturated Fat 0.033g 7.36g Corn nuts
Polyunsaturated fat 0.134g 3.22g Corn nuts

Which food is preferable for your diet?

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

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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
28%
Cream of Wheat
20%
Corn nuts
Minerals Daily Need Coverage Score
27%
Cream of Wheat
53%
Corn nuts

Comparison summary

Which food contains less Sodium?
Cream of Wheat
Cream of Wheat contains less Sodium (difference - 498mg)
Which food is lower in Saturated Fat?
Cream of Wheat
Cream of Wheat is lower in Saturated Fat (difference - 2.542g)
Which food is richer in vitamins?
Cream of Wheat
Cream of Wheat is relatively richer in vitamins
Which food is lower in Sugar?
Corn nuts
Corn nuts is lower in Sugar (difference - 0.07g)
Which food is lower in glycemic index?
Corn nuts
Corn nuts is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Corn nuts
Corn nuts is relatively richer in minerals
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 Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173902/nutrients
  2. Corn nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169672/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.