Cream of Wheat vs. Cream of Rice — Health Impact and Nutrition Comparison

Introduction

Cream of Wheat and Cream of Rice are breakfast cereals produced by the Cream of Wheat company. The company has many flavored cereals, such as Cinnabon, banana, mixed berry, etc.

This article will look into the nutrition and health impact of instant Cream of Wheat and Cream of Rice.

Nutrition

This article compares 100g of Cream of Wheat (without salt) and Cream of Rice (with salt), both cooked with water.

The nutritional values somewhat differ comparing the USDA and Cream of Wheat data sources (1, 2); this article primarily compares the nutritional values provided by the USDA’s data source.

Macronutrients and Calories

Cream of Wheat and Cream of Rice are not nutrient-dense; however, Cream of Wheat is slightly higher in proteins, dietary fiber, and net carbs.

In 100g of Cream of Wheat and Cream of Rice, the water content is approximately 84.5% and 87.5%, respectively.

The cereals have a serving size of one cup, which equals ~242g.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Cream of Wheat

4

Protein: 1.84 g

Fats: 0.24 g

Carbs: 13.08 g

Water: 84.4 g

Other: 0.44 g

Cream of Rice

1

Protein: 0.9 g

Fats: 0.1 g

Carbs: 11.5 g

Water: 87.5 g

Other: 0 g

Contains more ProteinProtein	+104.4%
Contains more FatsFats	+140%
Contains more CarbsCarbs	+13.7%
Contains more OtherOther	+∞%

~equal in Water ~87.5g

Calories

A 100g of Cream of Wheat provides 62 calories, whereas Cream of Rice provides 52.

One serving of Cream of Wheat and Cream of Rice provide 149 and 127 calories, respectively.

Protein

Both cereals are low in proteins.

A cup of Cream of Wheat contains 4.43g of proteins, whereas a Cream of Rice contains 2.2g.

Fats

Cream of Wheat and Cream of Rice are also very low in fats, containing less than 1g per serving.

Carbohydrates

Carbs are the predominant energy source in cereals.

A 100g of Cream of Wheat contains 13.1g of total carbs, 0.6g of which is dietary fiber and 11.5g are net carbs.

A 100g of Cream of Rice contains 11.5g of total carbs, 0.1g of which is dietary fiber and 11.4g are net carbs.

One cup of Cream of Wheat contains 31.6g of total carbs and 1.45g of dietary fiber, whereas Cream of Rice contains 28.1g of total carbs and 0.244g of dietary fiber.

Vitamins

According to the USDA’s data source, Cream of Wheat is significantly richer in all B complex vitamins and vitamin A than Cream of Rice.

Nonetheless, according to the Cream of Wheat data source, they contain similar amounts of all vitamins and are enriched with vitamin D. 

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

7

Cream of Rice

0

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+226.8%
Contains more Vitamin B2Vitamin B2	+1066.7%
Contains more Vitamin B3Vitamin B3	+197.7%
Contains more Vitamin B6Vitamin B6	+1044.4%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+1966.7%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~0.02mg

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~0.076mg

~equal in Vitamin B12 ~0µg

~equal in Choline ~mg

Minerals

Cream of Wheat and Cream of Rice are not rich in most minerals; nonetheless, they’re great iron sources. Cream of Wheat is comparably higher in most minerals, but the difference is insignificant.

A 100g of Cream of Wheat and Cream of Rice contain 4.96mg and 3.96mg of iron, respectively. 

One cup of Cream of Wheat and Cream of Rice contain 12mg and 9.66g of iron, respectively. The recommended daily iron intake is 8mg for men and 18mg for women aged 15-50 (3).

According to the Cream of Wheat data source, their products are enriched with calcium.

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

6

Cream of Rice

1

Contains more MagnesiumMagnesium	+100%
Contains more CalciumCalcium	+6300%
Contains more IronIron	+25.3%
Contains more CopperCopper	+26.5%
Contains less SodiumSodium	-41%
Contains more SeleniumSelenium	+16.7%

Contains more ManganeseManganese

+∞%

~equal in Potassium ~20mg

~equal in Zinc ~0.16mg

~equal in Phosphorus ~17mg

Diets

Cream of Wheat and Cream of Rice can be consumed during low-fat and low-calorie diets. Cream of Wheat can be consumed during high-fiber diets as well.

These cereals are not included in the Mediterranean and low-carb diets such as keto or Atkins.

The Cream of Wheat products may be consumed during the gastroparesis liquid diet as well. 

Related article: Gastroparesis Liquid Diet: Food List & Guide 

Health Impact

Although Cream of Wheat and Cream of Rice are rich in iron, calcium, vitamin D, and B-complex vitamins, they are also ultra-processed, which may adversely affect health.

Iron on Health

Cream of Wheat and Cream of Rice are great iron sources; they may prevent microcytic anemia and restore the iron supply when needed.

Microcytic anemia is caused by iron deficiency, which may be due to physiologically increased iron requirement (children, adolescents, pregnant people), several diets, chronic blood loss, pathological absorption, and chronic inflammatory diseases (4, 5).

Keeping iron levels in the normal range is important, as iron excess can cause tissue injury, cell death, and oxidative stress (6).

B-complex Vitamins on Health

Cream of Wheat company’s products are a source of B-complex vitamins: B1, B2, B3, B5, B6, and folate.

B-complex vitamins are needed for energy metabolism, DNA synthesis and repair, methylation, healthy immune and nervous systems, and synthesis of numerous neurochemicals and signaling molecules (7, 8).

Calcium and Vitamin D on Health

According to the Cream of Wheat data source, their products are enriched with vitamin D and calcium. One serving of each cereal may cover 20-30% of the daily vitamin D and calcium need.

Calcium and vitamin D are essential factors for the prevention and treatment of osteoporosis. Osteoporosis is a bone disorder causing progressive bone density and mass loss, which results in thin, weakened, fragile, and easily fractured bones (9).

Gluten in Cream of Wheat

Cream of Wheat is made from wheat; thus, it contains gluten proteins. Consumption of Cream of Wheat should be avoided for people with gluten-related disorders such as Coeliac disease, non-coeliac gluten sensitivity, wheat allergy, dermatitis herpetiformis, and gluten ataxia, as it will likely trigger the disease (10).

Cream of Rice is gluten-free and can be safely consumed by people with gluten-related disorders.

Ultra-processing on Health

Cream of Wheat and Cream of Rice are highly processed or ultra-processed foods. Consumption of highly processed foods is associated with an increased risk of overall and breast cancer. Available evidence suggests that ultra-processed foods may increase cancer risks by obesity-promoting properties or carcinogenic compounds; however, further research is required (11, 12).

The consumption of ultra-processed foods is also associated with higher risks of obesity, metabolic syndrome, irritable bowel syndrome, inflammatory bowel disease, heart disease, depression, cancer, and all-cause mortality (13, 14, 15, 16).

Similar articles:

Oatmeal vs Cream of Wheat - Health impact and Nutrition Comparison

Corn Grits vs Cream of Wheat - Health impact and Nutrition Comparison

References

1. https://creamofwheat.com/product/stove-top-cream-of-rice/
2. https://creamofwheat.com/product/original-2-minute/
3. Dietary Guidelines for Americans, 2020-2025
4. https://pubmed.ncbi.nlm.nih.gov/30401704/
5. https://pubmed.ncbi.nlm.nih.gov/34755596/
6. https://pubmed.ncbi.nlm.nih.gov/31446062/
7. https://pubmed.ncbi.nlm.nih.gov/30779018/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/
9. Calcium and vitamin D for bone health (Beyond the Basics) - UpToDate
10. https://www.ncbi.nlm.nih.gov/books/NBK538505/
11. https://acsjournals.onlinelibrary.wiley.com/doi/10.1002/cncr.31655
12. https://pubmed.ncbi.nlm.nih.gov/35236935/
13. https://pubmed.ncbi.nlm.nih.gov/32792031/
14. https://pubmed.ncbi.nlm.nih.gov/32819372/
15. https://www.bmj.com/content/374/bmj.n1554
16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7399967/