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 iron, while trail mix is higher in copper, phosphorus, manganese, magnesium, zinc, potassium, vitamin B1, and vitamin B5.
Trail mix's daily need coverage for copper is 105% higher.
Trail mix has 2 times less iron than cream of Wheat. Cream of Wheat has 4.96mg of iron, while trail mix has 3.05mg.
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

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

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

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

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

~equal in Choline ~mg

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%
Potassium	20mg	685mg	20%
Calories	62kcal	462kcal	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%
Selenium	3.5µg		6%
Sodium	102mg	229mg	6%
Vitamin C	0mg	1.4mg	2%
Fiber	0.6g		2%
Folate	62µg	71µg	2%
Vitamin B2	0.21mg	0.198mg	1%
Vitamin B6	0.309mg	0.298mg	1%
Calcium	64mg	78mg	1%
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%