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  6. Cream of Wheat vs. Sour cream

Cream of Wheat vs. Sour cream — In-Depth Nutrition Comparison

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A recap on the differences between cream of Wheat and sour cream

  • Cream of Wheat is higher in iron, vitamin B6, vitamin B3, vitamin B1, and folate, yet sour cream is higher in vitamin B12, phosphorus, and calcium.
  • Cream of Wheat covers your daily iron needs 61% more than sour cream.
  • Cream of Wheat contains 44 times more vitamin B3 than sour cream. While cream of Wheat contains 3.093mg of vitamin B3, sour cream contains only 0.07mg.
  • The amount of saturated fat in cream of Wheat is lower.

Food varieties used in this article are Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Sour cream, reduced fat.

Infographic

Cream of Wheat vs Sour cream 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 7.9% 42% 19% 2.3% 3.3% 7.4% 36% 9.1% 0% 22%
Contains more IronIron +8166.7%
Contains more CopperCopper +330%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +120.3%
Contains more PotassiumPotassium +955%
Contains more ZincZinc +58.8%
Contains more PhosphorusPhosphorus +372.2%
Contains less SodiumSodium -31.4%
Contains more SeleniumSelenium +17.1%
~equal in Manganese ~mg

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 3% 40% 8% 4.5% 10% 55% 1.3% 0% 4.6% 38% 1.8% 8.3% 10%
Contains more Vitamin AVitamin A +95%
Contains more Vitamin B1Vitamin B1 +480%
Contains more Vitamin B3Vitamin B3 +4318.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1445%
Contains more FolateFolate +463.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +600%

All nutrients comparison - raw data values

Nutrient Cream of Wheat Sour cream DV% diff.
Iron 4.96mg 0.06mg 61%
Saturated fat 0.038g 8.7g 39%
Vitamin B6 0.309mg 0.02mg 22%
Fats 0.24g 14.1g 21%
Vitamin B3 3.093mg 0.07mg 19%
Vitamin B1 0.232mg 0.04mg 16%
Vitamin A 232µg 119µg 13%
Vitamin B12 0µg 0.3µg 13%
Folate 62µg 11µg 13%
Cholesterol 0mg 35mg 12%
Monounsaturated fat 0.033g 4.1g 10%
Protein 1.84g 7g 10%
Phosphorus 18mg 85mg 10%
Calcium 64mg 141mg 8%
Calories 62kcal 181kcal 6%
Potassium 20mg 211mg 6%
Copper 0.043mg 0.01mg 4%
Choline 19.2mg 3%
Vitamin E 0.02mg 0.4mg 3%
Vitamin B2 0.21mg 0.24mg 2%
Fiber 0.6g 0g 2%
Vitamin D 0.3µg 2%
Carbs 13.08g 7g 2%
Polyunsaturated fat 0.134g 0.5g 2%
Vitamin B5 0.082mg 2%
Vitamin K 0.1µg 0.7µg 1%
Selenium 3.5µg 4.1µg 1%
Sodium 102mg 70mg 1%
Zinc 0.17mg 0.27mg 1%
Magnesium 6mg 11mg 1%
Vitamin D 10IU 1%
Vitamin C 0mg 0.9mg 1%
Net carbs 12.48g 7g N/A
Sugar 0.07g 0.3g N/A
Tryptophan 0.025mg 0%
Threonine 0.058mg 0%
Isoleucine 0.08mg 0%
Leucine 0.139mg 0%
Lysine 0.047mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.099mg 0%
Valine 0.089mg 0%
Histidine 0.042mg 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
7% 14% 7% 71%
Protein: 7 g
Fats: 14.1 g
Carbs: 7 g
Water: 71 g
Other: 0.9 g
Contains more CarbsCarbs +86.9%
Contains more WaterWater +18.9%
Contains more ProteinProtein +280.4%
Contains more FatsFats +5775%
Contains more OtherOther +104.5%

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
65% 31% 4%
Saturated fat: Sat. Fat 8.7 g
Monounsaturated fat: Mono. Fat 4.1 g
Polyunsaturated fat: Poly. Fat 0.5 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +12324.2%
Contains more Poly. FatPolyunsaturated fat +273.1%

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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. Sour cream - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173442/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.