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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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What are the differences between Cream of Wheat and Cream of Rice?

  • Cream of Wheat is higher in Vitamin A RAE, and Vitamin B6, yet Cream of Rice is higher in Iron, Manganese, Selenium, Vitamin B3, Vitamin B1, Copper, Phosphorus, and Vitamin B5.
  • Cream of Rice's daily need coverage for Iron is 294% more.

We used Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Cereals, CREAM OF RICE, dry types in this article.

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.
Cream of Wheat
Cream of Wheat
1
:
9
Cream of Rice
Cream of Rice
Contains more Calcium +1180%
Contains more Iron +473.4%
Contains more Magnesium +283.3%
Contains more Phosphorus +588.9%
Contains more Potassium +615%
Contains less Sodium -94.1%
Contains more Zinc +558.8%
Contains more Copper +467.4%
Contains more Manganese +∞%
Contains more Selenium +442.9%
Cream of Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 186% 5% 8% 2% 14% 5% 15% 0% 20%
Cream of Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 1067% 17% 54% 13% 1% 31% 82% 135% 104%
Contains more Calcium +1180%
Contains more Iron +473.4%
Contains more Magnesium +283.3%
Contains more Phosphorus +588.9%
Contains more Potassium +615%
Contains less Sodium -94.1%
Contains more Zinc +558.8%
Contains more Copper +467.4%
Contains more Manganese +∞%
Contains more Selenium +442.9%

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
4
:
5
Cream of Rice
Cream of Rice
Contains more Vitamin A +∞%
Contains more Vitamin B2 +61.5%
Contains more Vitamin B6 +58.5%
Contains more Folate +113.8%
Contains more Vitamin E +450%
Contains more Vitamin B1 +119.8%
Contains more Vitamin B3 +141.2%
Contains more Vitamin B5 +570.7%
Equal in Vitamin K - 0.1
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%
Cream of Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 128% 30% 140% 34% 45% 22% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +61.5%
Contains more Vitamin B6 +58.5%
Contains more Folate +113.8%
Contains more Vitamin E +450%
Contains more Vitamin B1 +119.8%
Contains more Vitamin B3 +141.2%
Contains more Vitamin B5 +570.7%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cream of Wheat
Cream of Wheat
2
:
3
Cream of Rice
Cream of Rice
Contains more Water +703.8%
Contains more Other +46.7%
Contains more Protein +242.4%
Contains more Fats +108.3%
Contains more Carbs +530%
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
Cream of Rice
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 Water +703.8%
Contains more Other +46.7%
Contains more Protein +242.4%
Contains more Fats +108.3%
Contains more Carbs +530%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cream of Wheat
Cream of Wheat
1
:
1
Cream of Rice
Cream of Rice
Contains less Saturated Fat -72.1%
Contains more Monounsaturated Fat +372.7%
Equal in Polyunsaturated fat - 0.134
Cream of Wheat
19% 16% 65%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.033 g
Polyunsaturated fat: 0.134 g
Cream of Rice
32% 37% 31%
Saturated Fat: 0.136 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.134 g
Contains less Saturated Fat -72.1%
Contains more Monounsaturated Fat +372.7%
Equal in Polyunsaturated fat - 0.134

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 Cream of Rice
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cream of Wheat Cream of Rice Opinion
Net carbs 12.48g 81.7g Cream of Rice
Protein 1.84g 6.3g Cream of Rice
Fats 0.24g 0.5g Cream of Rice
Carbs 13.08g 82.4g Cream of Rice
Calories 62kcal 370kcal Cream of Rice
Sugar 0.07g 0.3g Cream of Wheat
Fiber 0.6g 0.7g Cream of Rice
Calcium 64mg 5mg Cream of Wheat
Iron 4.96mg 28.44mg Cream of Rice
Magnesium 6mg 23mg Cream of Rice
Phosphorus 18mg 124mg Cream of Rice
Potassium 20mg 143mg Cream of Rice
Sodium 102mg 6mg Cream of Rice
Zinc 0.17mg 1.12mg Cream of Rice
Copper 0.043mg 0.244mg Cream of Rice
Manganese 0mg 1.033mg Cream of Rice
Selenium 3.5µg 19µg Cream of Rice
Vitamin A 773IU 0IU Cream of Wheat
Vitamin A RAE 232µg 0µg Cream of Wheat
Vitamin E 0.02mg 0.11mg Cream of Rice
Vitamin B1 0.232mg 0.51mg Cream of Rice
Vitamin B2 0.21mg 0.13mg Cream of Wheat
Vitamin B3 3.093mg 7.46mg Cream of Rice
Vitamin B5 0.082mg 0.55mg Cream of Rice
Vitamin B6 0.309mg 0.195mg Cream of Wheat
Folate 62µg 29µg Cream of Wheat
Vitamin K 0.1µg 0.1µg
Tryptophan 0.025mg 0.092mg Cream of Rice
Threonine 0.058mg 0.314mg Cream of Rice
Isoleucine 0.08mg 0.332mg Cream of Rice
Leucine 0.139mg 0.52mg Cream of Rice
Lysine 0.047mg 0.265mg Cream of Rice
Methionine 0.034mg 0.187mg Cream of Rice
Phenylalanine 0.099mg 0.267mg Cream of Rice
Valine 0.089mg 0.407mg Cream of Rice
Histidine 0.042mg 0.189mg Cream of Rice
Saturated Fat 0.038g 0.136g Cream of Wheat
Monounsaturated Fat 0.033g 0.156g Cream of Rice
Polyunsaturated fat 0.134g 0.134g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream of Wheat Cream of Rice
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
28%
Cream of Wheat
33%
Cream of Rice
Minerals Daily Need Coverage Score
27%
Cream of Wheat
150%
Cream of Rice

Comparison summary

Which food is lower in Sugar?
Cream of Wheat
Cream of Wheat is lower in Sugar (difference - 0.23g)
Which food is lower in Saturated Fat?
Cream of Wheat
Cream of Wheat is lower in Saturated Fat (difference - 0.098g)
Which food contains less Sodium?
Cream of Rice
Cream of Rice contains less Sodium (difference - 96mg)
Which food is lower in glycemic index?
Cream of Rice
Cream of Rice is lower in glycemic index (difference - 67)
Which food is richer in minerals?
Cream of Rice
Cream of Rice 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 ($)
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

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. 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.