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  6. Grape-Nuts Cereal vs. Cream of Wheat

Grape-Nuts Cereal vs. Cream of Wheat — In-Depth Nutrition Comparison

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A recap on differences between Grape-Nuts Cereal and Cream of Wheat

  • Grape-Nuts Cereal is higher than Cream of Wheat in Iron, Manganese, Folate, Phosphorus, Fiber, Vitamin B6, Vitamin B1, Vitamin B3, Copper, and Magnesium.
  • Grape-Nuts Cereal covers your daily Iron needs 288% more than Cream of Wheat.

Food varieties used in this article are Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.

Infographic

Grape-Nuts Cereal vs Cream of Wheat 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.
Grape-Nuts Cereal
Grape-Nuts Cereal
8
:
2
Cream of Wheat
Cream of Wheat
Contains more Iron +464.5%
Contains more Magnesium +1966.7%
Contains more Phosphorus +2494.4%
Contains more Potassium +1900%
Contains more Zinc +1117.6%
Contains more Copper +690.7%
Contains more Manganese +∞%
Contains more Selenium +160%
Contains more Calcium +100%
Contains less Sodium -78.1%
Grape-Nuts Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 1050% 89% 201% 36% 61% 57% 114% 423% 50%
Cream of Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 186% 5% 8% 2% 14% 5% 15% 0% 20%
Contains more Iron +464.5%
Contains more Magnesium +1966.7%
Contains more Phosphorus +2494.4%
Contains more Potassium +1900%
Contains more Zinc +1117.6%
Contains more Copper +690.7%
Contains more Manganese +∞%
Contains more Selenium +160%
Contains more Calcium +100%
Contains less Sodium -78.1%

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.
Grape-Nuts Cereal
Grape-Nuts Cereal
9
:
2
Cream of Wheat
Cream of Wheat
Contains more Vitamin E +3000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +180.2%
Contains more Vitamin B3 +178.7%
Contains more Vitamin B5 +963.4%
Contains more Vitamin B6 +178.3%
Contains more Folate +456.5%
Contains more Vitamin K +1900%
Contains more Vitamin A +19225%
Contains more Vitamin B2 +75%
Grape-Nuts Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 1% 163% 28% 162% 53% 199% 259% 0% 5%
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%
Contains more Vitamin E +3000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +180.2%
Contains more Vitamin B3 +178.7%
Contains more Vitamin B5 +963.4%
Contains more Vitamin B6 +178.3%
Contains more Folate +456.5%
Contains more Vitamin K +1900%
Contains more Vitamin A +19225%
Contains more Vitamin B2 +75%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape-Nuts Cereal
Grape-Nuts Cereal
4
:
1
Cream of Wheat
Cream of Wheat
Contains more Protein +509.8%
Contains more Fats +654.2%
Contains more Carbs +515.4%
Contains more Other +577.3%
Contains more Water +2311.4%
Grape-Nuts Cereal
11% 2% 80% 4% 3%
Protein: 11.22 g
Fats: 1.81 g
Carbs: 80.49 g
Water: 3.5 g
Other: 2.98 g
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
Contains more Protein +509.8%
Contains more Fats +654.2%
Contains more Carbs +515.4%
Contains more Other +577.3%
Contains more Water +2311.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape-Nuts Cereal
Grape-Nuts Cereal
2
:
1
Cream of Wheat
Cream of Wheat
Contains more Monounsaturated Fat +536.4%
Contains more Polyunsaturated fat +482.1%
Contains less Saturated Fat -88.8%
Grape-Nuts Cereal
26% 16% 59%
Saturated Fat: 0.34 g
Monounsaturated Fat: 0.21 g
Polyunsaturated fat: 0.78 g
Cream of Wheat
19% 16% 65%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.033 g
Polyunsaturated fat: 0.134 g
Contains more Monounsaturated Fat +536.4%
Contains more Polyunsaturated fat +482.1%
Contains less Saturated Fat -88.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Grape-Nuts Cereal Cream of Wheat
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Grape-Nuts Cereal Cream of Wheat Opinion
Net carbs 67.49g 12.48g Grape-Nuts Cereal
Protein 11.22g 1.84g Grape-Nuts Cereal
Fats 1.81g 0.24g Grape-Nuts Cereal
Carbs 80.49g 13.08g Grape-Nuts Cereal
Calories 361kcal 62kcal Grape-Nuts Cereal
Sugar 8.86g 0.07g Cream of Wheat
Fiber 13g 0.6g Grape-Nuts Cereal
Calcium 32mg 64mg Cream of Wheat
Iron 28mg 4.96mg Grape-Nuts Cereal
Magnesium 124mg 6mg Grape-Nuts Cereal
Phosphorus 467mg 18mg Grape-Nuts Cereal
Potassium 400mg 20mg Grape-Nuts Cereal
Sodium 465mg 102mg Cream of Wheat
Zinc 2.07mg 0.17mg Grape-Nuts Cereal
Copper 0.34mg 0.043mg Grape-Nuts Cereal
Manganese 3.236mg 0mg Grape-Nuts Cereal
Selenium 9.1µg 3.5µg Grape-Nuts Cereal
Vitamin A 4IU 773IU Cream of Wheat
Vitamin A RAE 0µg 232µg Cream of Wheat
Vitamin E 0.62mg 0.02mg Grape-Nuts Cereal
Vitamin C 0.1mg 0mg Grape-Nuts Cereal
Vitamin B1 0.65mg 0.232mg Grape-Nuts Cereal
Vitamin B2 0.12mg 0.21mg Cream of Wheat
Vitamin B3 8.62mg 3.093mg Grape-Nuts Cereal
Vitamin B5 0.872mg 0.082mg Grape-Nuts Cereal
Vitamin B6 0.86mg 0.309mg Grape-Nuts Cereal
Folate 345µg 62µg Grape-Nuts Cereal
Vitamin K 2µg 0.1µg Grape-Nuts Cereal
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
Saturated Fat 0.34g 0.038g Cream of Wheat
Monounsaturated Fat 0.21g 0.033g Grape-Nuts Cereal
Polyunsaturated fat 0.78g 0.134g Grape-Nuts Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape-Nuts Cereal Cream of Wheat
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
73%
Grape-Nuts Cereal
28%
Cream of Wheat
Minerals Daily Need Coverage Score
209%
Grape-Nuts Cereal
27%
Cream of Wheat

Comparison summary

Which food is richer in minerals?
Grape-Nuts Cereal
Grape-Nuts Cereal is relatively richer in minerals
Which food is richer in vitamins?
Grape-Nuts Cereal
Grape-Nuts Cereal is relatively richer in vitamins
Which food is lower in Sugar?
Cream of Wheat
Cream of Wheat is lower in Sugar (difference - 8.79g)
Which food contains less Sodium?
Cream of Wheat
Cream of Wheat contains less Sodium (difference - 363mg)
Which food is lower in Saturated Fat?
Cream of Wheat
Cream of Wheat is lower in Saturated Fat (difference - 0.302g)
Which food is lower in glycemic index?
Cream of Wheat
Cream of Wheat is lower in glycemic index (difference - 8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Grape-Nuts Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171647/nutrients
  2. Cream of Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173902/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.