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Scrambled egg vs. Cream of Wheat — In-Depth Nutrition Comparison

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A recap on the differences between scrambled egg and cream of Wheat

  • Scrambled egg is higher in vitamin B12, selenium, phosphorus, vitamin B2, vitamin B5, and zinc, yet cream of Wheat is higher in iron and vitamin B3.
  • Scrambled egg covers your daily cholesterol needs 142% more than cream of Wheat.
  • The amount of cholesterol in cream of Wheat is lower.
  • The glycemic index of scrambled egg is lower.

Food varieties used in this article are Fast foods, egg, scrambled and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.

Infographic

Scrambled egg vs Cream of Wheat infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 17% 13% 97% 22% 45% 104% 24% 5.6% 123%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 19% 1.8% 186% 14% 4.6% 7.7% 13% 0% 19%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +635%
Contains more CopperCopper +55.8%
Contains more ZincZinc +876.5%
Contains more PhosphorusPhosphorus +1244.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +542.9%
Contains more CalciumCalcium +12.3%
Contains more IronIron +91.5%
Contains less SodiumSodium -45.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 59% 19% 17% 20% 120% 3.9% 56% 44% 126% 23% 22% 99%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 77% 0.4% 0% 58% 48% 58% 4.9% 71% 0% 0.25% 47% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +147.6%
Contains more Vitamin B5Vitamin B5 +1046.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +8900%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +31.8%
Contains more Vitamin B1Vitamin B1 +190%
Contains more Vitamin B3Vitamin B3 +1372.9%
Contains more Vitamin B6Vitamin B6 +62.6%
Contains more FolateFolate +113.8%

All nutrients comparison - raw data values

Nutrient Scrambled egg Cream of Wheat DV% diff.
Cholesterol 426mg 0mg 142%
Vitamin B12 1.01µg 0µg 42%
Selenium 22.5µg 3.5µg 35%
Choline 180.6mg 33%
Phosphorus 242mg 18mg 32%
Iron 2.59mg 4.96mg 30%
Saturated fat 6.153g 0.038g 28%
Fats 16.18g 0.24g 25%
Protein 13.84g 1.84g 24%
Vitamin B2 0.52mg 0.21mg 24%
Vitamin B3 0.21mg 3.093mg 18%
Vitamin B5 0.94mg 0.082mg 17%
Monounsaturated fat 5.889g 0.033g 15%
Zinc 1.66mg 0.17mg 14%
Vitamin B1 0.08mg 0.232mg 13%
Polyunsaturated fat 1.969g 0.134g 12%
Vitamin B6 0.19mg 0.309mg 9%
Folate 29µg 62µg 8%
Calories 212kcal 62kcal 8%
Vitamin K 9µg 0.1µg 7%
Vitamin E 0.96mg 0.02mg 6%
Vitamin D 1.1µg 6%
Vitamin D 46IU 6%
Vitamin A 176µg 232µg 6%
Sodium 187mg 102mg 4%
Vitamin C 3.3mg 0mg 4%
Potassium 147mg 20mg 4%
Carbs 2.08g 13.08g 4%
Copper 0.067mg 0.043mg 3%
Fiber 0g 0.6g 2%
Magnesium 14mg 6mg 2%
Manganese 0.043mg 0mg 2%
Calcium 57mg 64mg 1%
Net carbs 2.08g 12.48g N/A
Sugar 1.64g 0.07g N/A
Tryptophan 0.212mg 0.025mg 0%
Threonine 0.657mg 0.058mg 0%
Isoleucine 0.836mg 0.08mg 0%
Leucine 1.185mg 0.139mg 0%
Lysine 0.913mg 0.047mg 0%
Methionine 0.427mg 0.034mg 0%
Phenylalanine 0.75mg 0.099mg 0%
Valine 0.96mg 0.089mg 0%
Histidine 0.325mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 16% 2% 67%
Protein: 13.84 g
Fats: 16.18 g
Carbs: 2.08 g
Water: 66.7 g
Other: 1.2 g
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 ProteinProtein +652.2%
Contains more FatsFats +6641.7%
Contains more OtherOther +172.7%
Contains more CarbsCarbs +528.8%
Contains more WaterWater +26.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 42% 14%
Saturated fat: Sat. Fat 6.153 g
Monounsaturated fat: Mono. Fat 5.889 g
Polyunsaturated fat: Poly. Fat 1.969 g
19% 16% 65%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +17745.5%
Contains more Poly. FatPolyunsaturated fat +1369.4%
Contains less Sat. FatSaturated fat -99.4%

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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. Scrambled egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173272/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.