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  6. Cream of Wheat vs. Grape-Nuts Cereal

Cream of Wheat vs. Grape-Nuts Cereal — In-Depth Nutrition Comparison

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A recap on differences between Cream of Wheat and Grape-Nuts Cereal

  • Grape-Nuts Cereal is higher than Cream of Wheat in Iron, Manganese, Folate, Phosphorus, Fiber, Vitamin B6, Vitamin B1, Vitamin B3, Copper, and Magnesium.
  • Grape-Nuts Cereal covers your daily Iron needs 288% more than Cream of Wheat.

Food varieties used in this article are Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.

Infographic

Cream of Wheat vs Grape-Nuts Cereal 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
2
:
8
Grape-Nuts Cereal
Grape-Nuts Cereal
Contains more Calcium +100%
Contains less Sodium -78.1%
Contains more Iron +464.5%
Contains more Magnesium +1966.7%
Contains more Phosphorus +2494.4%
Contains more Potassium +1900%
Contains more Zinc +1117.6%
Contains more Copper +690.7%
Contains more Manganese +∞%
Contains more Selenium +160%
Cream of Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 186% 5% 8% 2% 14% 5% 15% 0% 20%
Grape-Nuts Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 1050% 89% 201% 36% 61% 57% 114% 423% 50%
Contains more Calcium +100%
Contains less Sodium -78.1%
Contains more Iron +464.5%
Contains more Magnesium +1966.7%
Contains more Phosphorus +2494.4%
Contains more Potassium +1900%
Contains more Zinc +1117.6%
Contains more Copper +690.7%
Contains more Manganese +∞%
Contains more Selenium +160%

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
2
:
9
Grape-Nuts Cereal
Grape-Nuts Cereal
Contains more Vitamin A +19225%
Contains more Vitamin B2 +75%
Contains more Vitamin E +3000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +180.2%
Contains more Vitamin B3 +178.7%
Contains more Vitamin B5 +963.4%
Contains more Vitamin B6 +178.3%
Contains more Folate +456.5%
Contains more Vitamin K +1900%
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%
Grape-Nuts Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 1% 163% 28% 162% 53% 199% 259% 0% 5%
Contains more Vitamin A +19225%
Contains more Vitamin B2 +75%
Contains more Vitamin E +3000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +180.2%
Contains more Vitamin B3 +178.7%
Contains more Vitamin B5 +963.4%
Contains more Vitamin B6 +178.3%
Contains more Folate +456.5%
Contains more Vitamin K +1900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cream of Wheat
Cream of Wheat
1
:
4
Grape-Nuts Cereal
Grape-Nuts Cereal
Contains more Water +2311.4%
Contains more Protein +509.8%
Contains more Fats +654.2%
Contains more Carbs +515.4%
Contains more Other +577.3%
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
Grape-Nuts Cereal
11% 2% 80% 4% 3%
Protein: 11.22 g
Fats: 1.81 g
Carbs: 80.49 g
Water: 3.5 g
Other: 2.98 g
Contains more Water +2311.4%
Contains more Protein +509.8%
Contains more Fats +654.2%
Contains more Carbs +515.4%
Contains more Other +577.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cream of Wheat
Cream of Wheat
1
:
2
Grape-Nuts Cereal
Grape-Nuts Cereal
Contains less Saturated Fat -88.8%
Contains more Monounsaturated Fat +536.4%
Contains more Polyunsaturated fat +482.1%
Cream of Wheat
19% 16% 65%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.033 g
Polyunsaturated fat: 0.134 g
Grape-Nuts Cereal
26% 16% 59%
Saturated Fat: 0.34 g
Monounsaturated Fat: 0.21 g
Polyunsaturated fat: 0.78 g
Contains less Saturated Fat -88.8%
Contains more Monounsaturated Fat +536.4%
Contains more Polyunsaturated fat +482.1%

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 Grape-Nuts Cereal
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cream of Wheat Grape-Nuts Cereal Opinion
Net carbs 12.48g 67.49g Grape-Nuts Cereal
Protein 1.84g 11.22g Grape-Nuts Cereal
Fats 0.24g 1.81g Grape-Nuts Cereal
Carbs 13.08g 80.49g Grape-Nuts Cereal
Calories 62kcal 361kcal Grape-Nuts Cereal
Sugar 0.07g 8.86g Cream of Wheat
Fiber 0.6g 13g Grape-Nuts Cereal
Calcium 64mg 32mg Cream of Wheat
Iron 4.96mg 28mg Grape-Nuts Cereal
Magnesium 6mg 124mg Grape-Nuts Cereal
Phosphorus 18mg 467mg Grape-Nuts Cereal
Potassium 20mg 400mg Grape-Nuts Cereal
Sodium 102mg 465mg Cream of Wheat
Zinc 0.17mg 2.07mg Grape-Nuts Cereal
Copper 0.043mg 0.34mg Grape-Nuts Cereal
Manganese 0mg 3.236mg Grape-Nuts Cereal
Selenium 3.5µg 9.1µg Grape-Nuts Cereal
Vitamin A 773IU 4IU Cream of Wheat
Vitamin A RAE 232µg 0µg Cream of Wheat
Vitamin E 0.02mg 0.62mg Grape-Nuts Cereal
Vitamin C 0mg 0.1mg Grape-Nuts Cereal
Vitamin B1 0.232mg 0.65mg Grape-Nuts Cereal
Vitamin B2 0.21mg 0.12mg Cream of Wheat
Vitamin B3 3.093mg 8.62mg Grape-Nuts Cereal
Vitamin B5 0.082mg 0.872mg Grape-Nuts Cereal
Vitamin B6 0.309mg 0.86mg Grape-Nuts Cereal
Folate 62µg 345µg Grape-Nuts Cereal
Vitamin K 0.1µg 2µg Grape-Nuts Cereal
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 0.34g Cream of Wheat
Monounsaturated Fat 0.033g 0.21g Grape-Nuts Cereal
Polyunsaturated fat 0.134g 0.78g Grape-Nuts Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream of Wheat Grape-Nuts Cereal
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
73%
Grape-Nuts Cereal
Minerals Daily Need Coverage Score
27%
Cream of Wheat
209%
Grape-Nuts Cereal

Comparison summary

Which food is richer in minerals?
Grape-Nuts Cereal
Grape-Nuts Cereal is relatively richer in minerals
Which food is richer in vitamins?
Grape-Nuts Cereal
Grape-Nuts Cereal is relatively richer in vitamins
Which food is lower in Sugar?
Cream of Wheat
Cream of Wheat is lower in Sugar (difference - 8.79g)
Which food contains less Sodium?
Cream of Wheat
Cream of Wheat contains less Sodium (difference - 363mg)
Which food is lower in Saturated Fat?
Cream of Wheat
Cream of Wheat is lower in Saturated Fat (difference - 0.302g)
Which food is lower in glycemic index?
Cream of Wheat
Cream of Wheat is lower in glycemic index (difference - 8)
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. Grape-Nuts Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171647/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.