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" chart 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%
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less
Sodium
-99.7%
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Copper
+303.6%
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Iron
+867.6%
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Zinc
+82.7%
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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%
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less
Sodium
-99.7%
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Copper
+303.6%
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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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%
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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%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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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| 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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| Rich in minerals | Equal | ||
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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| Starch | g | g | |
| Fructose | g | 0.26g |
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| Sugar | g | 10.35g |
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| Fiber | g | 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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| Vitamin A | 0IU | 2792IU |
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| Vitamin E | mg | 0.08mg |
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| Vitamin D | 0IU | IU |
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| Vitamin D | 0µg | µg |
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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 | µg |
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| Vitamin B12 | 0µg | µg |
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| Vitamin K | µg | 0µg |
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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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| Cholesterol | 0mg | mg |
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| Trans Fat | g | g | |
| 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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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
37
393
Mineral Summary Score
100
212
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
82%
36%
Carbohydrates
71%
87%
Fats
11%
5%
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 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
Which food is richer in minerals?
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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.