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

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What are the main differences between cream of Wheat and granola?

  • Granola has more vitamin B12, vitamin B6, folate, zinc, copper, vitamin B2, vitamin B3, vitamin B1, phosphorus, and fiber than cream of Wheat.
  • Granola's daily need coverage for vitamin B12 is 500% higher.
  • Cream of Wheat has a higher glycemic index (67) than granola (53).

We used Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins types in this comparison.

Infographic

Cream of Wheat vs Granola infographic
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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 4.3% 19% 1.8% 186% 14% 4.6% 7.7% 13% 0% 19%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 9.9% 19% 139% 200% 210% 98% 34% 0% 94%
Contains more CalciumCalcium +93.9%
Contains more IronIron +34.1%
Contains less SodiumSodium -60.3%
Contains more MagnesiumMagnesium +1033.3%
Contains more PotassiumPotassium +975%
Contains more CopperCopper +1295.3%
Contains more ZincZinc +4429.4%
Contains more PhosphorusPhosphorus +1166.7%
Contains more SeleniumSelenium +394.3%
~equal in Manganese ~mg

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% 77% 0.4% 0% 58% 48% 58% 4.9% 71% 0% 0.25% 47% 0%
Granola
12
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 20% 153% 49% 32% 190% 201% 191% 0% 942% 1500% 3.3% 612% 12%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +97.8%
Contains more Vitamin EVitamin E +12050%
Contains more Vitamin B1Vitamin B1 +227.6%
Contains more Vitamin B2Vitamin B2 +314.3%
Contains more Vitamin B3Vitamin B3 +229.8%
Contains more Vitamin B6Vitamin B6 +1220.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1200%
Contains more FolateFolate +1216.1%

All nutrients comparison - raw data values

Nutrient Cream of Wheat Granola DV% diff.
Vitamin B12 0µg 12µg 500%
Vitamin B6 0.309mg 4.08mg 290%
Folate 62µg 816µg 189%
Zinc 0.17mg 7.7mg 68%
Copper 0.043mg 0.6mg 62%
Vitamin B2 0.21mg 0.87mg 51%
Vitamin B1 0.232mg 0.76mg 44%
Vitamin B3 3.093mg 10.2mg 44%
Phosphorus 18mg 228mg 30%
Fiber 0.6g 7g 26%
Selenium 3.5µg 17.3µg 25%
Vitamin A 232µg 459µg 25%
Carbs 13.08g 80.9g 23%
Vitamin E 0.02mg 2.43mg 16%
Calories 62kcal 389kcal 16%
Iron 4.96mg 3.7mg 16%
Magnesium 6mg 68mg 15%
Protein 1.84g 8.7g 14%
Vitamin D 2.1µg 11%
Vitamin D 82IU 10%
Polyunsaturated fat 0.134g 1.6g 10%
Fats 0.24g 5.7g 8%
Sodium 102mg 257mg 7%
Vitamin C 0mg 6mg 7%
Potassium 20mg 215mg 6%
Saturated fat 0.038g 1.39g 6%
Monounsaturated fat 0.033g 2.5g 6%
Choline 22.6mg 4%
Calcium 64mg 33mg 3%
Vitamin B5 0.082mg 2%
Vitamin K 0.1µg 1.3µg 1%
Net carbs 12.48g 73.9g N/A
Sugar 0.07g 28.3g N/A
Tryptophan 0.025mg 0%
Threonine 0.058mg 0%
Isoleucine 0.08mg 0%
Leucine 0.139mg 0%
Lysine 0.047mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.099mg 0%
Valine 0.089mg 0%
Histidine 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 13% 84%
Protein: 1.84 g
Fats: 0.24 g
Carbs: 13.08 g
Water: 84.4 g
Other: 0.44 g
9% 6% 81% 4%
Protein: 8.7 g
Fats: 5.7 g
Carbs: 80.9 g
Water: 3.5 g
Other: 1.2 g
Contains more WaterWater +2311.4%
Contains more ProteinProtein +372.8%
Contains more FatsFats +2275%
Contains more CarbsCarbs +518.5%
Contains more OtherOther +172.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.134 g
25% 46% 29%
Saturated fat: Sat. Fat 1.39 g
Monounsaturated fat: Mono. Fat 2.5 g
Polyunsaturated fat: Poly. Fat 1.6 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +7475.8%
Contains more Poly. FatPolyunsaturated fat +1094%

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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

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.