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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 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).

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Wheat vs Cereal 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
Wheat
6
:
2
Cereal
Contains more Calcium +240%
Contains more Potassium +310.5%
Contains more Magnesium +657.9%
Contains more Copper +303.6%
Contains more Phosphorus +559.7%
Contains less Sodium -99.7%
Contains more Iron +867.6%
Contains more Zinc +82.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1278% 3% 10% 14% 46% 208% 33% 104%
Contains more Calcium +240%
Contains more Potassium +310.5%
Contains more Magnesium +657.9%
Contains more Copper +303.6%
Contains more Phosphorus +559.7%
Contains less Sodium -99.7%
Contains more Iron +867.6%
Contains more 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
Wheat
4
:
8
Cereal
Contains more Vitamin B5 +313.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1400.7%
Contains more Vitamin B2 +3098.3%
Contains more Vitamin B3 +339.6%
Contains more Vitamin B6 +1328.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 129% 168% 2% 0% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin B5 +313.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1400.7%
Contains more Vitamin B2 +3098.3%
Contains more Vitamin B3 +339.6%
Contains more Vitamin B6 +1328.6%

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
Wheat
393
Cereal
Mineral Summary Score
100
Wheat
212
Cereal

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%
Wheat
36%
Cereal
Carbohydrates
71%
Wheat
87%
Cereal
Fats
11%
Wheat
5%
Cereal

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.
Wheat Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Cereal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 793mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 19)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 0.194g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $0.4)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Wheat Cereal Opinion
Calories 339 378 Cereal
Protein 13.68 6.06 Wheat
Fats 2.47 1.08 Wheat
Vitamin C 0 38.5 Cereal
Carbs 71.13 86.85 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Wheat
Iron 3.52 34.06 Cereal
Calcium 34 10 Wheat
Potassium 431 105 Wheat
Magnesium 144 19 Wheat
Sugar 10.35 Wheat
Fiber 1.4 Cereal
Copper 0.553 0.137 Wheat
Zinc 4.16 7.6 Cereal
Starch
Phosphorus 508 77 Wheat
Sodium 2 795 Wheat
Vitamin A 0 2792 Cereal
Vitamin E 0.08 Cereal
Vitamin D 0 Wheat
Vitamin B1 0.419 6.288 Cereal
Vitamin B2 0.121 3.87 Cereal
Vitamin B3 6.738 29.62 Cereal
Vitamin B5 0.935 0.226 Wheat
Vitamin B6 0.419 5.986 Cereal
Vitamin B12 0 Wheat
Vitamin K 0 Cereal
Folate 43 Wheat
Trans Fat
Saturated Fat 0.454 0.26 Cereal
Monounsaturated Fat 0.344 0.204 Wheat
Polyunsaturated fat 0.978 0.354 Wheat
Tryptophan 0.176 0.066 Wheat
Threonine 0.366 0.241 Wheat
Isoleucine 0.533 0.26 Wheat
Leucine 0.934 0.767 Wheat
Lysine 0.303 0.113 Wheat
Methionine 0.221 0.13 Wheat
Phenylalanine 0.681 0.365 Wheat
Valine 0.594 0.344 Wheat
Histidine 0.322 0.162 Wheat
Fructose 0.26 Cereal

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.