Cream of Wheat vs. Tortilla — In-Depth Nutrition Comparison

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Important differences between cream of Wheat and tortillas

Cream of Wheat has more iron; however, tortillas have more selenium, vitamin B1, phosphorus, fiber, copper, folate, magnesium, and calcium.
Tortillas' daily need coverage for selenium is 61% more.
Cream of Wheat has 2 times more iron than tortillas. Cream of Wheat has 4.96mg of iron, while tortillas have 2.63mg.
Cream of Wheat is lower in saturated fat.
Cream of Wheat has a higher glycemic index than tortillas.

The food varieties used in the comparison are Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Tortillas, ready-to-bake or -fry, whole wheat.

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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.

Cream of Wheat

Tortilla

Contains more IronIron	+88.6%
Contains less SodiumSodium	-80.1%

Contains more MagnesiumMagnesium	+1316.7%
Contains more CalciumCalcium	+281.3%
Contains more PotassiumPotassium	+1210%
Contains more CopperCopper	+518.6%
Contains more ZincZinc	+1029.4%
Contains more PhosphorusPhosphorus	+1822.2%
Contains more SeleniumSelenium	+957.1%

~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.

Cream of Wheat

Tortilla

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B5Vitamin B5	+∞%

Contains more Vitamin EVitamin E	+4400%
Contains more Vitamin B1Vitamin B1	+254.7%
Contains more Vitamin B2Vitamin B2	+37.6%
Contains more Vitamin B3Vitamin B3	+57.1%
Contains more Vitamin KVitamin K	+4400%
Contains more FolateFolate	+122.6%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.312mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	3.5µg	37µg	61%
Vitamin B1	0.232mg	0.823mg	49%
Phosphorus	18mg	346mg	47%
Fiber	0.6g	9.8g	37%
Iron	4.96mg	2.63mg	29%
Vitamin A	232µg	0µg	26%
Copper	0.043mg	0.266mg	25%
Saturated fat	0.038g	4.878g	22%
Magnesium	6mg	85mg	19%
Folate	62µg	138µg	19%
Calcium	64mg	244mg	18%
Sodium	102mg	512mg	18%
Protein	1.84g	9.76g	16%
Zinc	0.17mg	1.92mg	16%
Fats	0.24g	9.76g	15%
Calories	62kcal	310kcal	12%
Carbs	13.08g	45.89g	11%
Vitamin B3	3.093mg	4.858mg	11%
Monounsaturated fat	0.033g	3.062g	8%
Potassium	20mg	262mg	7%
Polyunsaturated fat	0.134g	0.992g	6%
Vitamin B2	0.21mg	0.289mg	6%
Vitamin E	0.02mg	0.9mg	6%
Vitamin K	0.1µg	4.5µg	4%
Choline		20mg	4%
Vitamin B5	0.082mg		2%
Net carbs	12.48g	36.09g	N/A
Sugar	0.07g	2.44g	N/A
Vitamin B6	0.309mg	0.312mg	0%
Tryptophan	0.025mg	0.129mg	0%
Threonine	0.058mg	0.312mg	0%
Isoleucine	0.08mg	0.353mg	0%
Leucine	0.139mg	0.671mg	0%
Lysine	0.047mg	0.37mg	0%
Methionine	0.034mg	0.163mg	0%
Phenylalanine	0.099mg	0.488mg	0%
Valine	0.089mg	0.444mg	0%
Histidine	0.042mg	0.255mg	0%