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Sesame chicken vs. Cream of Wheat — In-Depth Nutrition Comparison

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Significant differences between sesame chicken and cream of Wheat

  • Sesame chicken has more selenium, vitamin K, and phosphorus; however, cream of Wheat is richer in iron, vitamin A, vitamin B1, and folate.
  • Cream of Wheat covers your daily iron needs 48% more than sesame chicken.

Specific food types used in this comparison are Restaurant, Chinese, sesame chicken and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.

Infographic

Sesame chicken 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 16% 3.6% 18% 41% 17% 25% 56% 63% 11% 91%
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 +266.7%
Contains more PotassiumPotassium +920%
Contains more CopperCopper +18.6%
Contains more ZincZinc +435.3%
Contains more PhosphorusPhosphorus +622.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +377.1%
Contains more CalciumCalcium +433.3%
Contains more IronIron +355%
Contains less SodiumSodium -78.8%

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 3.3% 28% 26% 1.5% 10% 52% 74% 0% 62% 31% 68% 6% 40%
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 +6450%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +28%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +27000%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +179.5%
Contains more Vitamin B1Vitamin B1 +480%
Contains more Vitamin B6Vitamin B6 +15.7%
Contains more FolateFolate +675%
~equal in Vitamin B2 ~0.21mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 27% 43% 2%
Protein: 14.33 g
Fats: 14.25 g
Carbs: 26.88 g
Water: 42.8 g
Other: 1.74 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 +678.8%
Contains more FatsFats +5837.5%
Contains more CarbsCarbs +105.5%
Contains more OtherOther +295.5%
Contains more WaterWater +97.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 28% 54%
Saturated fat: Sat. Fat 2.41 g
Monounsaturated fat: Mono. Fat 3.546 g
Polyunsaturated fat: Poly. Fat 6.885 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 +10645.5%
Contains more Poly. FatPolyunsaturated fat +5038.1%
Contains less Sat. FatSaturated fat -98.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
40% 44% 8% 8%
Starch: 10.7 g
Sucrose: 11.79 g
Glucose: 2.18 g
Fructose: 2.01 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +16742.9%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame chicken Cream of Wheat DV% diff.
Iron 1.09mg 4.96mg 48%
Polyunsaturated fat 6.885g 0.134g 45%
Protein 14.33g 1.84g 25%
Selenium 16.7µg 3.5µg 24%
Vitamin K 27.1µg 0.1µg 23%
Fats 14.25g 0.24g 22%
Cholesterol 59mg 0mg 20%
Vitamin A 83µg 232µg 17%
Sodium 482mg 102mg 17%
Vitamin B1 0.04mg 0.232mg 16%
Phosphorus 130mg 18mg 16%
Folate 8µg 62µg 14%
Choline 73.3mg 13%
Calories 293kcal 62kcal 12%
Saturated fat 2.41g 0.038g 11%
Vitamin B12 0.25µg 0µg 10%
Vitamin E 1.31mg 0.02mg 9%
Monounsaturated fat 3.546g 0.033g 9%
Zinc 0.91mg 0.17mg 7%
Potassium 204mg 20mg 5%
Calcium 12mg 64mg 5%
Carbs 26.88g 13.08g 5%
Vitamin B3 3.96mg 3.093mg 5%
Starch 10.7g 4%
Magnesium 22mg 6mg 4%
Manganese 0.083mg 0mg 4%
Fructose 2.01g 3%
Vitamin B6 0.267mg 0.309mg 3%
Vitamin B5 0.082mg 2%
Vitamin C 1mg 0mg 1%
Vitamin D 0.1µg 1%
Copper 0.051mg 0.043mg 1%
Vitamin D 5IU 1%
Vitamin B2 0.225mg 0.21mg 1%
Net carbs 26.18g 12.48g N/A
Sugar 15.98g 0.07g N/A
Fiber 0.7g 0.6g 0%
Trans fat 0.045g N/A
Tryptophan 0.025mg 0%
Threonine 0.058mg 0%
Isoleucine 0.08mg 0%
Leucine 0.139mg 0%
Lysine 0.047mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.099mg 0%
Valine 0.089mg 0%
Histidine 0.042mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 0.774g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.039g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 5.925g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame chicken Cream of Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Sesame chicken
28%
Cream of Wheat
Minerals Daily Need Coverage Score
34%
Sesame chicken
27%
Cream of Wheat

Comparison summary

Which food is richer in minerals?
Sesame chicken
Sesame chicken is relatively richer in minerals
Which food is lower in glycemic index?
Sesame chicken
Sesame chicken is lower in glycemic index (difference - 67)
Which food is lower in Cholesterol?
Cream of Wheat
Cream of Wheat is lower in Cholesterol (difference - 59mg)
Which food is lower in Sugar?
Cream of Wheat
Cream of Wheat is lower in Sugar (difference - 15.91g)
Which food contains less Sodium?
Cream of Wheat
Cream of Wheat contains less Sodium (difference - 380mg)
Which food is lower in Saturated fat?
Cream of Wheat
Cream of Wheat is lower in Saturated fat (difference - 2.372g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sesame chicken - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168087/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.