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  6. Trail mix vs. Cream of Wheat

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

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

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

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

Infographic

Trail mix vs Cream of Wheat infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 23% 60% 114% 328% 88% 148% 30% 135% 0%
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 +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 +∞%
Contains more IronIron +62.6%
Contains less SodiumSodium -55.5%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.7% 0% 0.33% 0% 116% 46% 88% 54% 69% 0% 0% 53%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 77% 0.4% 58% 48% 58% 4.9% 71% 0% 0.25% 47%
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%
Contains more Vitamin AVitamin A +23100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.21mg
~equal in Vitamin B6 ~0.309mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 29% 45% 9% 3%
Protein: 13.8 g
Fats: 29.4 g
Carbs: 44.9 g
Water: 9.2 g
Other: 2.7 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 +650%
Contains more FatsFats +12150%
Contains more CarbsCarbs +243.3%
Contains more WaterWater +817.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 45% 35%
Saturated fat: Sat. Fat 5.55 g
Monounsaturated fat: Mono. Fat 12.53 g
Polyunsaturated fat: Poly. Fat 9.65 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 +37869.7%
Contains more Poly. FatPolyunsaturated fat +7101.5%
Contains less Sat. FatSaturated fat -99.3%

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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. Trail mix - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167561/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.