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  6. Cream of Wheat vs. Onion rings

Cream of Wheat vs. Onion rings — In-Depth Nutrition Comparison

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Summary of differences between Cream of Wheat and Onion rings

  • Cream of Wheat has more Iron, Vitamin A, Vitamin B6, Vitamin B3, and Folate, however, Onion rings is higher in Vitamin K, Manganese, and Phosphorus.
  • Cream of Wheat covers your daily need of Iron 46% more than Onion rings.
  • Cream of Wheat has less Sodium.

These are the specific foods used in this comparison Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Onion rings, breaded, par fried, frozen, prepared, heated in oven.

Infographic

Cream of Wheat vs Onion rings 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.
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 12% 9.3% 11% 47% 24% 11% 30% 48% 45% 31%
Contains more CalciumCalcium +106.5%
Contains more IronIron +296.8%
Contains less SodiumSodium -72.4%
Contains more MagnesiumMagnesium +183.3%
Contains more PotassiumPotassium +515%
Contains more CopperCopper +69.8%
Contains more ZincZinc +147.1%
Contains more PhosphorusPhosphorus +294.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +60%

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% 46% 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 5.3% 0% 9.2% 0% 46% 27% 25% 18% 27% 0% 85% 25% 5.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +25.4%
Contains more Vitamin B2Vitamin B2 +81%
Contains more Vitamin B3Vitamin B3 +129.3%
Contains more Vitamin B6Vitamin B6 +164.1%
Contains more FolateFolate +87.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin B5Vitamin B5 +258.5%
Contains more Vitamin KVitamin K +34000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
4% 14% 34% 46%
Protein: 4.14 g
Fats: 14.3 g
Carbs: 33.79 g
Water: 46.37 g
Other: 1.4 g
Contains more WaterWater +82%
Contains more ProteinProtein +125%
Contains more FatsFats +5858.3%
Contains more CarbsCarbs +158.3%
Contains more OtherOther +218.2%

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
17% 23% 60%
Saturated Fat: Sat. Fat 2.137 g
Monounsaturated Fat: Mono. Fat 3 g
Polyunsaturated fat: Poly. Fat 7.633 g
Contains less Sat. FatSaturated Fat -98.2%
Contains more Mono. FatMonounsaturated Fat +8990.9%
Contains more Poly. FatPolyunsaturated fat +5596.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
83% 6% 4% 4% 2%
Starch: 25.58 g
Sucrose: 1.76 g
Glucose: 1.31 g
Fructose: 1.26 g
Lactose: 0.11 g
Maltose: 0.66 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +2414.3%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Galactose ~0g

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 Onion rings
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cream of Wheat Onion rings Opinion
Calories 62kcal 276kcal Onion rings
Protein 1.84g 4.14g Onion rings
Fats 0.24g 14.3g Onion rings
Vitamin C 0mg 1.6mg Onion rings
Net carbs 12.48g 31.59g Onion rings
Carbs 13.08g 33.79g Onion rings
Magnesium 6mg 17mg Onion rings
Calcium 64mg 31mg Cream of Wheat
Potassium 20mg 123mg Onion rings
Iron 4.96mg 1.25mg Cream of Wheat
Sugar 0.07g 5.1g Cream of Wheat
Fiber 0.6g 2.2g Onion rings
Copper 0.043mg 0.073mg Onion rings
Zinc 0.17mg 0.42mg Onion rings
Starch 25.58g Onion rings
Phosphorus 18mg 71mg Onion rings
Sodium 102mg 370mg Cream of Wheat
Vitamin A 773IU 0IU Cream of Wheat
Vitamin A 232µg 0µg Cream of Wheat
Vitamin E 0.02mg 0.46mg Onion rings
Manganese 0mg 0.348mg Onion rings
Selenium 3.5µg 5.6µg Onion rings
Vitamin B1 0.232mg 0.185mg Cream of Wheat
Vitamin B2 0.21mg 0.116mg Cream of Wheat
Vitamin B3 3.093mg 1.349mg Cream of Wheat
Vitamin B5 0.082mg 0.294mg Onion rings
Vitamin B6 0.309mg 0.117mg Cream of Wheat
Vitamin K 0.1µg 34.1µg Onion rings
Folate 62µg 33µg Cream of Wheat
Trans Fat 0.053g Cream of Wheat
Choline 10.7mg Onion rings
Saturated Fat 0.038g 2.137g Cream of Wheat
Monounsaturated Fat 0.033g 3g Onion rings
Polyunsaturated fat 0.134g 7.633g Onion rings
Tryptophan 0.025mg 0.07mg Onion rings
Threonine 0.058mg 0.15mg Onion rings
Isoleucine 0.08mg 0.214mg Onion rings
Leucine 0.139mg 0.35mg Onion rings
Lysine 0.047mg 0.151mg Onion rings
Methionine 0.034mg 0.081mg Onion rings
Phenylalanine 0.099mg 0.243mg Onion rings
Valine 0.089mg 0.216mg Onion rings
Histidine 0.042mg 0.109mg Onion rings
Fructose 1.26g Onion rings
Omega-3 - ALA 0.789g Onion rings
Omega-6 - Gamma-linoleic acid 0.047g Onion rings
Omega-6 - Eicosadienoic acid 0.003g Onion rings
Omega-6 - Linoleic acid 6.346g Onion rings

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream of Wheat Onion rings
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Cream of Wheat
21%
Onion rings
Minerals Daily Need Coverage Score
27%
Cream of Wheat
27%
Onion rings

Comparison summary

Which food is richer in minerals?
Onion rings
Onion rings is relatively richer in minerals
Which food is lower in glycemic index?
Onion rings
Onion rings is lower in glycemic index (difference - 67)
Which food is lower in Sugar?
Cream of Wheat
Cream of Wheat is lower in Sugar (difference - 5.03g)
Which food contains less Sodium?
Cream of Wheat
Cream of Wheat contains less Sodium (difference - 268mg)
Which food is lower in Saturated Fat?
Cream of Wheat
Cream of Wheat is lower in Saturated Fat (difference - 2.099g)
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. Onion rings - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170415/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.