Cream of Wheat vs. Popcorn — In-Depth Nutrition Comparison
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Differences between Cream of Wheat and Popcorn
- Cream of Wheat has more Vitamin A RAE, Iron, Vitamin B6, and Vitamin B1, while Popcorn has more Fiber, Phosphorus, Manganese, Magnesium, Zinc, and Copper.
- Popcorn's daily need coverage for Fiber is 56% higher.
- Popcorn contains 23 times less Vitamin A RAE than Cream of Wheat. Cream of Wheat contains 232µg of Vitamin A RAE, while Popcorn contains 10µg.
The food types used in this comparison are Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Snacks, popcorn, air-popped.
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.
| Contains more CalciumCalcium | +814.3% |
| Contains more IronIron | +55.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +2300% |
| Contains more PotassiumPotassium | +1545% |
| Contains more CopperCopper | +509.3% |
| Contains more ZincZinc | +1711.8% |
| Contains more PhosphorusPhosphorus | +1888.9% |
| Contains less SodiumSodium | -92.2% |
| Contains more ManganeseManganese | +∞% |
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.
| Contains more Vitamin AVitamin A | +294.4% |
| Contains more Vitamin B1Vitamin B1 | +123.1% |
| Contains more Vitamin B2Vitamin B2 | +153% |
| Contains more Vitamin B3Vitamin B3 | +34% |
| Contains more Vitamin B6Vitamin B6 | +96.8% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin EVitamin E | +1350% |
| Contains more Vitamin B5Vitamin B5 | +522% |
| Contains more Vitamin KVitamin K | +1100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.84 g
Fats:
0.24 g
Carbs:
13.08 g
Water:
84.4 g
Other:
0.44 g
Protein:
12.94 g
Fats:
4.54 g
Carbs:
77.78 g
Water:
3.32 g
Other:
1.42 g
| Contains more WaterWater | +2442.2% |
| Contains more ProteinProtein | +603.3% |
| Contains more FatsFats | +1791.7% |
| Contains more CarbsCarbs | +494.6% |
| Contains more OtherOther | +222.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.038 g
Monounsaturated Fat:
Mono. Fat
0.033 g
Polyunsaturated fat:
Poly. Fat
0.134 g
Saturated Fat:
Sat. Fat
0.637 g
Monounsaturated Fat:
Mono. Fat
0.95 g
Polyunsaturated fat:
Poly. Fat
2.318 g
| Contains less Sat. FatSaturated Fat | -94% |
| Contains more Mono. FatMonounsaturated Fat | +2778.8% |
| Contains more Poly. FatPolyunsaturated fat | +1629.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
54.4 g
Sucrose:
0.72 g
Glucose:
0.07 g
Fructose:
0.07 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +928.6% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~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.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 62kcal | 387kcal |
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| Protein | 1.84g | 12.94g |
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| Fats | 0.24g | 4.54g |
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| Net carbs | 12.48g | 63.28g |
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| Carbs | 13.08g | 77.78g |
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| Magnesium | 6mg | 144mg |
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| Calcium | 64mg | 7mg |
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| Potassium | 20mg | 329mg |
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| Iron | 4.96mg | 3.19mg |
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| Sugar | 0.07g | 0.87g |
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| Fiber | 0.6g | 14.5g |
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| Copper | 0.043mg | 0.262mg |
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| Zinc | 0.17mg | 3.08mg |
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| Starch | 54.4g |
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| Phosphorus | 18mg | 358mg |
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| Sodium | 102mg | 8mg |
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| Vitamin A | 773IU | 196IU |
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| Vitamin A RAE | 232µg | 10µg |
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| Vitamin E | 0.02mg | 0.29mg |
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| Manganese | 0mg | 1.113mg |
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| Selenium | 3.5µg | 0µg |
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| Vitamin B1 | 0.232mg | 0.104mg |
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| Vitamin B2 | 0.21mg | 0.083mg |
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| Vitamin B3 | 3.093mg | 2.308mg |
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| Vitamin B5 | 0.082mg | 0.51mg |
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| Vitamin B6 | 0.309mg | 0.157mg |
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| Vitamin K | 0.1µg | 1.2µg |
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| Folate | 62µg | 31µg |
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| Choline | 21.2mg |
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| Saturated Fat | 0.038g | 0.637g |
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| Monounsaturated Fat | 0.033g | 0.95g |
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| Polyunsaturated fat | 0.134g | 2.318g |
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| Tryptophan | 0.025mg | 0.085mg |
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| Threonine | 0.058mg | 0.452mg |
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| Isoleucine | 0.08mg | 0.431mg |
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| Leucine | 0.139mg | 1.473mg |
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| Lysine | 0.047mg | 0.338mg |
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| Methionine | 0.034mg | 0.252mg |
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| Phenylalanine | 0.099mg | 0.59mg |
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| Valine | 0.089mg | 0.607mg |
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| Histidine | 0.042mg | 0.367mg |
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| Fructose | 0.07g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
16%
Minerals Daily Need Coverage Score
27%
72%
Comparison summary
Which food contains less Sodium?
Popcorn contains less Sodium (difference - 94mg)
Which food is lower in glycemic index?
Popcorn is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Cream of Wheat is lower in Sugar (difference - 0.8g)
Which food is lower in Saturated Fat?
Cream of Wheat is lower in Saturated Fat (difference - 0.599g)
Which food contains less Cholesterol?
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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 minerals?
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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.
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.