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Cream of Wheat vs. Scrambled egg — In-Depth Nutrition Comparison

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A recap on the differences between cream of Wheat and scrambled egg

  • Cream of Wheat is higher in iron and vitamin B3, yet scrambled egg is higher in vitamin B12, selenium, phosphorus, vitamin B2, vitamin B5, and zinc.
  • Scrambled egg covers your daily cholesterol needs 142% more than cream of Wheat.
  • Cream of Wheat contains 15 times more vitamin B3 than scrambled egg. While cream of Wheat contains 3.093mg of vitamin B3, scrambled egg contains only 0.21mg.
  • The amount of saturated fat in cream of Wheat is lower.
  • The glycemic index of scrambled egg is lower.

Food varieties used in this article are Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Fast foods, egg, scrambled.

Infographic

Cream of Wheat vs Scrambled egg 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 10% 17% 13% 97% 22% 45% 104% 24% 5.6% 123%
Contains more CalciumCalcium +12.3%
Contains more IronIron +91.5%
Contains less SodiumSodium -45.5%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +635%
Contains more CopperCopper +55.8%
Contains more ZincZinc +876.5%
Contains more PhosphorusPhosphorus +1244.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +542.9%

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 11% 59% 19% 17% 20% 120% 3.9% 56% 44% 126% 23% 22% 99%
Contains more Vitamin AVitamin A +31.8%
Contains more Vitamin B1Vitamin B1 +190%
Contains more Vitamin B3Vitamin B3 +1372.9%
Contains more Vitamin B6Vitamin B6 +62.6%
Contains more FolateFolate +113.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4700%
Contains more Vitamin B2Vitamin B2 +147.6%
Contains more Vitamin B5Vitamin B5 +1046.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +8900%

All nutrients comparison - raw data values

Nutrient Cream of Wheat Scrambled egg DV% diff.
Cholesterol 0mg 426mg 142%
Vitamin B12 0µg 1.01µg 42%
Selenium 3.5µg 22.5µg 35%
Choline 180.6mg 33%
Phosphorus 18mg 242mg 32%
Iron 4.96mg 2.59mg 30%
Saturated fat 0.038g 6.153g 28%
Fats 0.24g 16.18g 25%
Protein 1.84g 13.84g 24%
Vitamin B2 0.21mg 0.52mg 24%
Vitamin B3 3.093mg 0.21mg 18%
Vitamin B5 0.082mg 0.94mg 17%
Monounsaturated fat 0.033g 5.889g 15%
Zinc 0.17mg 1.66mg 14%
Vitamin B1 0.232mg 0.08mg 13%
Polyunsaturated fat 0.134g 1.969g 12%
Vitamin B6 0.309mg 0.19mg 9%
Folate 62µg 29µg 8%
Calories 62kcal 212kcal 8%
Vitamin K 0.1µg 9µg 7%
Vitamin E 0.02mg 0.96mg 6%
Vitamin D 1.1µg 6%
Vitamin D 46IU 6%
Vitamin A 232µg 176µg 6%
Sodium 102mg 187mg 4%
Vitamin C 0mg 3.3mg 4%
Potassium 20mg 147mg 4%
Carbs 13.08g 2.08g 4%
Copper 0.043mg 0.067mg 3%
Fiber 0.6g 0g 2%
Magnesium 6mg 14mg 2%
Manganese 0mg 0.043mg 2%
Calcium 64mg 57mg 1%
Net carbs 12.48g 2.08g N/A
Sugar 0.07g 1.64g N/A
Tryptophan 0.025mg 0.212mg 0%
Threonine 0.058mg 0.657mg 0%
Isoleucine 0.08mg 0.836mg 0%
Leucine 0.139mg 1.185mg 0%
Lysine 0.047mg 0.913mg 0%
Methionine 0.034mg 0.427mg 0%
Phenylalanine 0.099mg 0.75mg 0%
Valine 0.089mg 0.96mg 0%
Histidine 0.042mg 0.325mg 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
14% 16% 2% 67%
Protein: 13.84 g
Fats: 16.18 g
Carbs: 2.08 g
Water: 66.7 g
Other: 1.2 g
Contains more CarbsCarbs +528.8%
Contains more WaterWater +26.5%
Contains more ProteinProtein +652.2%
Contains more FatsFats +6641.7%
Contains more OtherOther +172.7%

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
44% 42% 14%
Saturated fat: Sat. Fat 6.153 g
Monounsaturated fat: Mono. Fat 5.889 g
Polyunsaturated fat: Poly. Fat 1.969 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +17745.5%
Contains more Poly. FatPolyunsaturated fat +1369.4%

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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. Scrambled egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173272/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.