Wheat vs. Cereal — In-Depth Nutrition Comparison
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The main differences between Wheat and Cereal
- Wheat is richer in Selenium, Manganese, Phosphorus, and Copper, yet Cereal is richer in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, and Vitamin A RAE.
- Daily need coverage for Vitamin B1 from Cereal is 489% higher.
- Wheat contains 14 times more Selenium than Cereal. Wheat contains 89.4µg of Selenium, while Cereal contains 6.3µg.
Food types used in this article are Wheat, durum and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).
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.
Contains
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Calcium
+240%
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Magnesium
+657.9%
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Phosphorus
+559.7%
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Potassium
+310.5%
Contains
less
Sodium
-99.7%
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Copper
+303.6%
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Manganese
+281.3%
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Selenium
+1319%
Contains
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Iron
+867.6%
Contains
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Zinc
+82.7%
Contains
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Calcium
+240%
Contains
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Magnesium
+657.9%
Contains
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Phosphorus
+559.7%
Contains
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Potassium
+310.5%
Contains
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Sodium
-99.7%
Contains
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Copper
+303.6%
Contains
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Manganese
+281.3%
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Selenium
+1319%
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Iron
+867.6%
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Zinc
+82.7%
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.
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Contains
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Vitamin B5
+313.7%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+1400.7%
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Vitamin B2
+3098.3%
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Vitamin B3
+339.6%
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Vitamin B6
+1328.6%
Contains
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Vitamin B5
+313.7%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+1400.7%
Contains
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Vitamin B2
+3098.3%
Contains
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Vitamin B3
+339.6%
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Vitamin B6
+1328.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+125.7%
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Fats
+128.7%
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Water
+189.4%
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Carbs
+22.1%
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Other
+25.3%
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Protein
+125.7%
Contains
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Fats
+128.7%
Contains
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Water
+189.4%
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Carbs
+22.1%
Contains
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Other
+25.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+68.6%
Contains
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Polyunsaturated fat
+176.3%
Contains
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Saturated Fat
-42.7%
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Monounsaturated Fat
+68.6%
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Polyunsaturated fat
+176.3%
Contains
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Saturated Fat
-42.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 71.13g | 85.45g |
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| Protein | 13.68g | 6.06g |
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| Fats | 2.47g | 1.08g |
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| Carbs | 71.13g | 86.85g |
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| Calories | 339kcal | 378kcal |
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| Fructose | 0.26g |
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| Sugar | 10.35g |
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| Fiber | 1.4g |
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| Calcium | 34mg | 10mg |
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| Iron | 3.52mg | 34.06mg |
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| Magnesium | 144mg | 19mg |
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| Phosphorus | 508mg | 77mg |
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| Potassium | 431mg | 105mg |
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| Sodium | 2mg | 795mg |
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| Zinc | 4.16mg | 7.6mg |
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| Copper | 0.553mg | 0.137mg |
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| Manganese | 3.012mg | 0.79mg |
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| Selenium | 89.4µg | 6.3µg |
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| Vitamin A | 0IU | 2792IU |
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| Vitamin A RAE | 0µg | 814µg |
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| Vitamin E | 0.08mg |
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| Vitamin C | 0mg | 38.5mg |
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| Vitamin B1 | 0.419mg | 6.288mg |
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| Vitamin B2 | 0.121mg | 3.87mg |
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| Vitamin B3 | 6.738mg | 29.62mg |
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| Vitamin B5 | 0.935mg | 0.226mg |
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| Vitamin B6 | 0.419mg | 5.986mg |
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| Folate | 43µg |
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| Tryptophan | 0.176mg | 0.066mg |
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| Threonine | 0.366mg | 0.241mg |
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| Isoleucine | 0.533mg | 0.26mg |
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| Leucine | 0.934mg | 0.767mg |
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| Lysine | 0.303mg | 0.113mg |
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| Methionine | 0.221mg | 0.13mg |
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| Phenylalanine | 0.681mg | 0.365mg |
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| Valine | 0.594mg | 0.344mg |
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| Histidine | 0.322mg | 0.162mg |
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| Saturated Fat | 0.454g | 0.26g |
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| Monounsaturated Fat | 0.344g | 0.204g |
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| Polyunsaturated fat | 0.978g | 0.354g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
37%
393%
Minerals Daily Need Coverage Score
168%
183%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 793mg)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in Cholesterol?
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal is lower in Saturated Fat (difference - 0.194g)
Which food is cheaper?
Cereal is cheaper (difference - $0.4)
Which food is richer in vitamins?
Cereal is relatively richer in vitamins