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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
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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 89% 9.6% 35% 1050% 113% 56% 200% 61% 422% 50%
Contains more CalciumCalcium +100%
Contains less SodiumSodium -78.1%
Contains more MagnesiumMagnesium +1966.7%
Contains more PotassiumPotassium +1900%
Contains more IronIron +464.5%
Contains more CopperCopper +690.7%
Contains more ZincZinc +1117.6%
Contains more PhosphorusPhosphorus +2494.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +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.
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%
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 0.33% 0% 12% 0% 163% 28% 162% 52% 198% 0% 5% 259% 17%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3000%
Contains more Vitamin B1Vitamin B1 +180.2%
Contains more Vitamin B3Vitamin B3 +178.7%
Contains more Vitamin B5Vitamin B5 +963.4%
Contains more Vitamin B6Vitamin B6 +178.3%
Contains more Vitamin KVitamin K +1900%
Contains more FolateFolate +456.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cream of Wheat Grape-Nuts Cereal DV% diff.
Iron 4.96mg 28mg 288%
Manganese 0mg 3.236mg 141%
Folate 62µg 345µg 71%
Phosphorus 18mg 467mg 64%
Fiber 0.6g 13g 50%
Vitamin B6 0.309mg 0.86mg 42%
Vitamin B1 0.232mg 0.65mg 35%
Vitamin B3 3.093mg 8.62mg 35%
Copper 0.043mg 0.34mg 33%
Magnesium 6mg 124mg 28%
Vitamin A 232µg 0µg 26%
Carbs 13.08g 80.49g 22%
Protein 1.84g 11.22g 19%
Zinc 0.17mg 2.07mg 17%
Vitamin B5 0.082mg 0.872mg 16%
Sodium 102mg 465mg 16%
Calories 62kcal 361kcal 15%
Potassium 20mg 400mg 11%
Selenium 3.5µg 9.1µg 10%
Vitamin B2 0.21mg 0.12mg 7%
Choline 31.9mg 6%
Vitamin E 0.02mg 0.62mg 4%
Polyunsaturated fat 0.134g 0.78g 4%
Calcium 64mg 32mg 3%
Fats 0.24g 1.81g 2%
Vitamin K 0.1µg 2µg 2%
Saturated fat 0.038g 0.34g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 12.48g 67.49g N/A
Sugar 0.07g 8.86g N/A
Monounsaturated fat 0.033g 0.21g 0%
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
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 WaterWater +2311.4%
Contains more ProteinProtein +509.8%
Contains more FatsFats +654.2%
Contains more CarbsCarbs +515.4%
Contains more OtherOther +577.3%

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
26% 16% 59%
Saturated fat: Sat. Fat 0.34 g
Monounsaturated fat: Mono. Fat 0.21 g
Polyunsaturated fat: Poly. Fat 0.78 g
Contains less Sat. FatSaturated fat -88.8%
Contains more Mono. FatMonounsaturated fat +536.4%
Contains more Poly. FatPolyunsaturated fat +482.1%

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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
  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.