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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 for 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
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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 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% 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 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

All nutrients comparison - raw data values

Nutrient Cream of Wheat Onion rings DV% diff.
Polyunsaturated fat 0.134g 7.633g 50%
Iron 4.96mg 1.25mg 46%
Vitamin K 0.1µg 34.1µg 28%
Vitamin A 232µg 0µg 26%
Fats 0.24g 14.3g 22%
Vitamin B6 0.309mg 0.117mg 15%
Manganese 0mg 0.348mg 15%
Sodium 102mg 370mg 12%
Calories 62kcal 276kcal 11%
Starch 25.58g 11%
Vitamin B3 3.093mg 1.349mg 11%
Saturated fat 0.038g 2.137g 10%
Phosphorus 18mg 71mg 8%
Vitamin B2 0.21mg 0.116mg 7%
Folate 62µg 33µg 7%
Monounsaturated fat 0.033g 3g 7%
Carbs 13.08g 33.79g 7%
Fiber 0.6g 2.2g 6%
Protein 1.84g 4.14g 5%
Vitamin B1 0.232mg 0.185mg 4%
Vitamin B5 0.082mg 0.294mg 4%
Selenium 3.5µg 5.6µg 4%
Vitamin E 0.02mg 0.46mg 3%
Magnesium 6mg 17mg 3%
Copper 0.043mg 0.073mg 3%
Calcium 64mg 31mg 3%
Potassium 20mg 123mg 3%
Vitamin C 0mg 1.6mg 2%
Fructose 1.26g 2%
Choline 10.7mg 2%
Zinc 0.17mg 0.42mg 2%
Net carbs 12.48g 31.59g N/A
Sugar 0.07g 5.1g N/A
Trans fat 0.053g N/A
Tryptophan 0.025mg 0.07mg 0%
Threonine 0.058mg 0.15mg 0%
Isoleucine 0.08mg 0.214mg 0%
Leucine 0.139mg 0.35mg 0%
Lysine 0.047mg 0.151mg 0%
Methionine 0.034mg 0.081mg 0%
Phenylalanine 0.099mg 0.243mg 0%
Valine 0.089mg 0.216mg 0%
Histidine 0.042mg 0.109mg 0%
Omega-3 - ALA 0.789g N/A
Omega-6 - Gamma-linoleic acid 0.047g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 6.346g N/A

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

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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. 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.