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Cream of Wheat vs. Sesame chicken — In-Depth Nutrition Comparison

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Significant differences between Cream of Wheat and Sesame chicken

  • Cream of Wheat has more Iron, Vitamin A, Vitamin B1, and Folate, however, Sesame chicken is richer in Selenium, Vitamin K, and Phosphorus.
  • Cream of Wheat covers your daily Iron needs 48% more than Sesame chicken.
  • Sesame chicken has 8 times less Folate than Cream of Wheat. Cream of Wheat has 62µg of Folate, while Sesame chicken has 8µg.
  • Cream of Wheat contains less Sodium.

Specific food types used in this comparison are Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Restaurant, Chinese, sesame chicken.

Infographic

Cream of Wheat vs Sesame chicken 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 16% 3.6% 18% 41% 17% 25% 56% 63% 11% 91%
Contains more CalciumCalcium +433.3%
Contains more IronIron +355%
Contains less SodiumSodium -78.8%
Contains more MagnesiumMagnesium +266.7%
Contains more PotassiumPotassium +920%
Contains more CopperCopper +18.6%
Contains more ZincZinc +435.3%
Contains more PhosphorusPhosphorus +622.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +377.1%

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 3.3% 18% 26% 3% 10% 52% 74% 0% 62% 31% 68% 6% 40%
Contains more Vitamin AVitamin A +163.8%
Contains more Vitamin B1Vitamin B1 +480%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +15.7%
Contains more FolateFolate +675%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +6450%
Contains more Vitamin B3Vitamin B3 +28%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +27000%
~equal in Vitamin B2 ~0.225mg

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% 14% 27% 43% 2%
Protein: 14.33 g
Fats: 14.25 g
Carbs: 26.88 g
Water: 42.8 g
Other: 1.74 g
Contains more WaterWater +97.2%
Contains more ProteinProtein +678.8%
Contains more FatsFats +5837.5%
Contains more CarbsCarbs +105.5%
Contains more OtherOther +295.5%

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
19% 28% 54%
Saturated Fat: Sat. Fat 2.41 g
Monounsaturated Fat: Mono. Fat 3.546 g
Polyunsaturated fat: Poly. Fat 6.885 g
Contains less Sat. FatSaturated Fat -98.4%
Contains more Mono. FatMonounsaturated Fat +10645.5%
Contains more Poly. FatPolyunsaturated fat +5038.1%

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
40% 44% 8% 8%
Starch: 10.7 g
Sucrose: 11.79 g
Glucose: 2.18 g
Fructose: 2.01 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +16742.9%
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.
Cream of Wheat Sesame chicken
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cream of Wheat Sesame chicken Opinion
Calories 62kcal 293kcal Sesame chicken
Protein 1.84g 14.33g Sesame chicken
Fats 0.24g 14.25g Sesame chicken
Vitamin C 0mg 1mg Sesame chicken
Net carbs 12.48g 26.18g Sesame chicken
Carbs 13.08g 26.88g Sesame chicken
Cholesterol 0mg 59mg Cream of Wheat
Vitamin D 5IU Sesame chicken
Magnesium 6mg 22mg Sesame chicken
Calcium 64mg 12mg Cream of Wheat
Potassium 20mg 204mg Sesame chicken
Iron 4.96mg 1.09mg Cream of Wheat
Sugar 0.07g 15.98g Cream of Wheat
Fiber 0.6g 0.7g Sesame chicken
Copper 0.043mg 0.051mg Sesame chicken
Zinc 0.17mg 0.91mg Sesame chicken
Starch 10.7g Sesame chicken
Phosphorus 18mg 130mg Sesame chicken
Sodium 102mg 482mg Cream of Wheat
Vitamin A 773IU 293IU Cream of Wheat
Vitamin A 232µg 83µg Cream of Wheat
Vitamin E 0.02mg 1.31mg Sesame chicken
Vitamin D 0.1µg Sesame chicken
Manganese 0mg 0.083mg Sesame chicken
Selenium 3.5µg 16.7µg Sesame chicken
Vitamin B1 0.232mg 0.04mg Cream of Wheat
Vitamin B2 0.21mg 0.225mg Sesame chicken
Vitamin B3 3.093mg 3.96mg Sesame chicken
Vitamin B5 0.082mg Cream of Wheat
Vitamin B6 0.309mg 0.267mg Cream of Wheat
Vitamin B12 0µg 0.25µg Sesame chicken
Vitamin K 0.1µg 27.1µg Sesame chicken
Folate 62µg 8µg Cream of Wheat
Trans Fat 0.045g Cream of Wheat
Choline 73.3mg Sesame chicken
Saturated Fat 0.038g 2.41g Cream of Wheat
Monounsaturated Fat 0.033g 3.546g Sesame chicken
Polyunsaturated fat 0.134g 6.885g Sesame chicken
Tryptophan 0.025mg Cream of Wheat
Threonine 0.058mg Cream of Wheat
Isoleucine 0.08mg Cream of Wheat
Leucine 0.139mg Cream of Wheat
Lysine 0.047mg Cream of Wheat
Methionine 0.034mg Cream of Wheat
Phenylalanine 0.099mg Cream of Wheat
Valine 0.089mg Cream of Wheat
Histidine 0.042mg Cream of Wheat
Fructose 2.01g Sesame chicken
Omega-3 - EPA 0g 0.003g Sesame chicken
Omega-3 - DHA 0g 0.005g Sesame chicken
Omega-3 - ALA 0.774g Sesame chicken
Omega-3 - DPA 0g 0.006g Sesame chicken
Omega-3 - Eicosatrienoic acid 0.001g Sesame chicken
Omega-6 - Gamma-linoleic acid 0.039g Sesame chicken
Omega-6 - Dihomo-gamma-linoleic acid 0.009g Sesame chicken
Omega-6 - Eicosadienoic acid 0.009g Sesame chicken
Omega-6 - Linoleic acid 5.925g Sesame chicken

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream of Wheat Sesame chicken
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
30%
Sesame chicken
Minerals Daily Need Coverage Score
27%
Cream of Wheat
34%
Sesame chicken

Comparison summary

Which food is richer in minerals?
Sesame chicken
Sesame chicken is relatively richer in minerals
Which food is lower in glycemic index?
Sesame chicken
Sesame chicken is lower in glycemic index (difference - 67)
Which food is lower in Cholesterol?
Cream of Wheat
Cream of Wheat is lower in Cholesterol (difference - 59mg)
Which food is lower in Sugar?
Cream of Wheat
Cream of Wheat is lower in Sugar (difference - 15.91g)
Which food contains less Sodium?
Cream of Wheat
Cream of Wheat contains less Sodium (difference - 380mg)
Which food is lower in Saturated Fat?
Cream of Wheat
Cream of Wheat is lower in Saturated Fat (difference - 2.372g)
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. Sesame chicken - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168087/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.