Cream of Wheat vs. Trail mix — In-Depth Nutrition Comparison

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What are the main differences between cream of Wheat and trail mix?

Cream of Wheat is richer in vitamin A and iron, while trail mix is higher in copper, phosphorus, manganese, fats, magnesium, protein, and zinc.
Trail mix's daily need coverage for copper is 105% higher.
Trail mix has 232 times less vitamin A than cream of Wheat. Cream of Wheat has 232µg of vitamin A, while trail mix has 1µg.
Cream of Wheat is lower in saturated fat.
Cream of Wheat has a higher glycemic index (67) than trail mix (15).

We used Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Snacks, trail mix, regular types in this comparison.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Cream of Wheat

Trail mix

Contains more IronIron	+62.6%
Contains less SodiumSodium	-55.5%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+2533.3%
Contains more CalciumCalcium	+21.9%
Contains more PotassiumPotassium	+3325%
Contains more CopperCopper	+2190.7%
Contains more ZincZinc	+1794.1%
Contains more PhosphorusPhosphorus	+1816.7%
Contains more ManganeseManganese	+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Cream of Wheat

Trail mix

Contains more Vitamin AVitamin A	+23100%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+99.1%
Contains more Vitamin B3Vitamin B3	+52.3%
Contains more Vitamin B5Vitamin B5	+991.5%
Contains more FolateFolate	+14.5%

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.198mg

~equal in Vitamin B6 ~0.298mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.043mg	0.985mg	105%
Polyunsaturated fat	0.134g	9.65g	63%
Phosphorus	18mg	345mg	47%
Fats	0.24g	29.4g	45%
Manganese	0mg	1.034mg	45%
Magnesium	6mg	158mg	36%
Monounsaturated fat	0.033g	12.53g	31%
Zinc	0.17mg	3.22mg	28%
Vitamin A	232µg	1µg	26%
Saturated fat	0.038g	5.55g	25%
Protein	1.84g	13.8g	24%
Iron	4.96mg	3.05mg	24%
Calories	62kcal	462kcal	20%
Potassium	20mg	685mg	20%
Vitamin B1	0.232mg	0.462mg	19%
Vitamin B5	0.082mg	0.895mg	16%
Carbs	13.08g	44.9g	11%
Vitamin B3	3.093mg	4.712mg	10%
Sodium	102mg	229mg	6%
Selenium	3.5µg		6%
Vitamin C	0mg	1.4mg	2%
Fiber	0.6g		2%
Folate	62µg	71µg	2%
Calcium	64mg	78mg	1%
Vitamin B2	0.21mg	0.198mg	1%
Vitamin B6	0.309mg	0.298mg	1%
Protein per 100 calories	3g	3g	N/A
Calories per 10 g protein	337kcal	335kcal	N/A
Weight per 100 calories	161g	22g	N/A
Unsaturated / Saturated Fat ratio	4.4	4	N/A
Net carbs	12.48g	44.9g	N/A
Sugar	0.07g		N/A
Vitamin E	0.02mg		0%
Vitamin K	0.1µg		0%
Tryptophan	0.025mg	0.166mg	0%
Threonine	0.058mg	0.482mg	0%
Isoleucine	0.08mg	0.515mg	0%
Leucine	0.139mg	0.89mg	0%
Lysine	0.047mg	0.515mg	0%
Methionine	0.034mg	0.202mg	0%
Phenylalanine	0.099mg	0.658mg	0%
Valine	0.089mg	0.658mg	0%
Histidine	0.042mg	0.357mg	0%