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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 differences between Cream of Wheat and Sour cream

  • Cream of Wheat is higher in Iron, Vitamin B6, Vitamin B3, Vitamin B1, Folate, and Vitamin A RAE, yet Sour cream is higher in Vitamin B12, and Phosphorus.
  • 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.
Cream of Wheat
Cream of Wheat
3
:
7
Sour cream
Sour cream
Contains more Iron +8166.7%
Contains more Copper +330%
Contains more Calcium +120.3%
Contains more Magnesium +83.3%
Contains more Phosphorus +372.2%
Contains more Potassium +955%
Contains less Sodium -31.4%
Contains more Zinc +58.8%
Contains more Selenium +17.1%
Cream of Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 186% 5% 8% 2% 14% 5% 15% 0% 20%
Sour cream
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 3% 8% 37% 19% 10% 8% 4% 0% 23%
Contains more Iron +8166.7%
Contains more Copper +330%
Contains more Calcium +120.3%
Contains more Magnesium +83.3%
Contains more Phosphorus +372.2%
Contains more Potassium +955%
Contains less Sodium -31.4%
Contains more Zinc +58.8%
Contains more Selenium +17.1%

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.
Cream of Wheat
Cream of Wheat
6
:
6
Sour cream
Sour cream
Contains more Vitamin A +77.3%
Contains more Vitamin B1 +480%
Contains more Vitamin B3 +4318.6%
Contains more Vitamin B6 +1445%
Contains more Folate +463.6%
Contains more Vitamin E +1900%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +600%
Cream of Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 1% 0% 0% 59% 49% 58% 5% 72% 47% 0% 1%
Sour cream
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 8% 9% 3% 10% 56% 2% 0% 5% 9% 38% 2%
Contains more Vitamin A +77.3%
Contains more Vitamin B1 +480%
Contains more Vitamin B3 +4318.6%
Contains more Vitamin B6 +1445%
Contains more Folate +463.6%
Contains more Vitamin E +1900%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cream of Wheat
Cream of Wheat
2
:
3
Sour cream
Sour cream
Contains more Carbs +86.9%
Contains more Water +18.9%
Contains more Protein +280.4%
Contains more Fats +5775%
Contains more Other +104.5%
Cream of Wheat
2% 13% 84%
Protein: 1.84 g
Fats: 0.24 g
Carbs: 13.08 g
Water: 84.4 g
Other: 0.44 g
Sour cream
7% 14% 7% 71%
Protein: 7 g
Fats: 14.1 g
Carbs: 7 g
Water: 71 g
Other: 0.9 g
Contains more Carbs +86.9%
Contains more Water +18.9%
Contains more Protein +280.4%
Contains more Fats +5775%
Contains more Other +104.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cream of Wheat
Cream of Wheat
1
:
2
Sour cream
Sour cream
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +12324.2%
Contains more Polyunsaturated fat +273.1%
Cream of Wheat
19% 16% 65%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.033 g
Polyunsaturated fat: 0.134 g
Sour cream
65% 31% 4%
Saturated Fat: 8.7 g
Monounsaturated Fat: 4.1 g
Polyunsaturated fat: 0.5 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +12324.2%
Contains more Polyunsaturated fat +273.1%

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 Sour cream
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cream of Wheat Sour cream Opinion
Net carbs 12.48g 7g Cream of Wheat
Protein 1.84g 7g Sour cream
Fats 0.24g 14.1g Sour cream
Carbs 13.08g 7g Cream of Wheat
Calories 62kcal 181kcal Sour cream
Sugar 0.07g 0.3g Cream of Wheat
Fiber 0.6g 0g Cream of Wheat
Calcium 64mg 141mg Sour cream
Iron 4.96mg 0.06mg Cream of Wheat
Magnesium 6mg 11mg Sour cream
Phosphorus 18mg 85mg Sour cream
Potassium 20mg 211mg Sour cream
Sodium 102mg 70mg Sour cream
Zinc 0.17mg 0.27mg Sour cream
Copper 0.043mg 0.01mg Cream of Wheat
Selenium 3.5µg 4.1µg Sour cream
Vitamin A 773IU 436IU Cream of Wheat
Vitamin A RAE 232µg 119µg Cream of Wheat
Vitamin E 0.02mg 0.4mg Sour cream
Vitamin D 10IU Sour cream
Vitamin D 0.3µg Sour cream
Vitamin C 0mg 0.9mg Sour cream
Vitamin B1 0.232mg 0.04mg Cream of Wheat
Vitamin B2 0.21mg 0.24mg Sour cream
Vitamin B3 3.093mg 0.07mg Cream of Wheat
Vitamin B5 0.082mg Cream of Wheat
Vitamin B6 0.309mg 0.02mg Cream of Wheat
Folate 62µg 11µg Cream of Wheat
Vitamin B12 0µg 0.3µg Sour cream
Vitamin K 0.1µg 0.7µg Sour cream
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
Cholesterol 0mg 35mg Cream of Wheat
Saturated Fat 0.038g 8.7g Cream of Wheat
Monounsaturated Fat 0.033g 4.1g Sour cream
Polyunsaturated fat 0.134g 0.5g Sour cream

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream of Wheat Sour cream
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Cream of Wheat
14%
Sour cream
Minerals Daily Need Coverage Score
27%
Cream of Wheat
15%
Sour cream

Comparison summary

Which food contains less Sodium?
Sour cream
Sour cream contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Sour cream
Sour cream is lower in glycemic index (difference - 67)
Which food is lower in Sugar?
Cream of Wheat
Cream of Wheat is lower in Sugar (difference - 0.23g)
Which food is lower in Cholesterol?
Cream of Wheat
Cream of Wheat is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Cream of Wheat
Cream of Wheat is lower in Saturated Fat (difference - 8.662g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

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.