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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.
  • Daily need coverage for vitamin B1 for cereal is 489% higher.
  • Wheat contains 14 times more selenium than cereal. Wheat contains 89.4µg of selenium, while cereal contains 6.3µg.
  • Wheat has a lower glycemic index than cereal.

Food types used in this article are Wheat, durum and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Wheat vs Cereal 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Cereal
Cereal
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +657.9%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +310.5%
Contains more CopperCopper +303.6%
Contains more PhosphorusPhosphorus +559.7%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +281.3%
Contains more SeleniumSelenium +1319%
Contains more IronIron +867.6%
Contains more ZincZinc +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.
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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Cereal
Cereal
7
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 128% 0% 271% 1.6% 1572% 893% 555% 14% 1381% 0% 0% 0%
Contains more Vitamin B5Vitamin B5 +313.7%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1400.7%
Contains more Vitamin B2Vitamin B2 +3098.3%
Contains more Vitamin B3Vitamin B3 +339.6%
Contains more Vitamin B6Vitamin B6 +1328.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Cereal DV% diff.
Vitamin B1 0.419mg 6.288mg 489%
Vitamin B6 0.419mg 5.986mg 428%
Iron 3.52mg 34.06mg 382%
Vitamin B2 0.121mg 3.87mg 288%
Selenium 89.4µg 6.3µg 151%
Vitamin B3 6.738mg 29.62mg 143%
Manganese 3.012mg 0.79mg 97%
Vitamin A 0µg 814µg 90%
Phosphorus 508mg 77mg 62%
Copper 0.553mg 0.137mg 46%
Vitamin C 0mg 38.5mg 43%
Sodium 2mg 795mg 34%
Zinc 4.16mg 7.6mg 31%
Magnesium 144mg 19mg 30%
Protein 13.68g 6.06g 15%
Vitamin B5 0.935mg 0.226mg 14%
Folate 43µg 11%
Potassium 431mg 105mg 10%
Fiber 1.4g 6%
Carbs 71.13g 86.85g 5%
Polyunsaturated fat 0.978g 0.354g 4%
Calories 339kcal 378kcal 2%
Fats 2.47g 1.08g 2%
Calcium 34mg 10mg 2%
Vitamin E 0.08mg 1%
Saturated fat 0.454g 0.26g 1%
Protein per 100 calories 4g 1.6g N/A
Calories per 10 g protein 248kcal 624kcal N/A
Weight per 100 calories 29g 26g N/A
Unsaturated / Saturated Fat ratio 2.9 2.1 N/A
Net carbs 71.13g 85.45g N/A
Sugar 10.35g N/A
Monounsaturated fat 0.344g 0.204g 0%
Tryptophan 0.176mg 0.066mg 0%
Threonine 0.366mg 0.241mg 0%
Isoleucine 0.533mg 0.26mg 0%
Leucine 0.934mg 0.767mg 0%
Lysine 0.303mg 0.113mg 0%
Methionine 0.221mg 0.13mg 0%
Phenylalanine 0.681mg 0.365mg 0%
Valine 0.594mg 0.344mg 0%
Histidine 0.322mg 0.162mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Cereal
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more ProteinProtein +125.7%
Contains more FatsFats +128.7%
Contains more WaterWater +189.4%
Contains more CarbsCarbs +22.1%
Contains more OtherOther +25.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Cereal
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains more Mono. FatMonounsaturated fat +68.6%
Contains more Poly. FatPolyunsaturated fat +176.3%
Contains less Sat. FatSaturated fat -42.7%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.