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Wheat vs. Cereal — In-Depth Nutrition Comparison

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What are the differences between wheat and cereal?

  • Wheat is higher in selenium and fiber; however, cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, and zinc.
  • Cereal's daily need coverage for vitamin B1 is 516% more.
  • Cereal contains 5 times less selenium than wheat. Wheat contains 31.9µg of selenium, while cereal contains 6.3µg.
  • Wheat has less sodium.
  • Wheat has a lower glycemic index (50) than cereal (69).

We used Wheat, KAMUT khorasan, cooked and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types in this article.

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.
Wheat
Wheat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Cereal
Cereal
3
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 +152.6%
Contains more PotassiumPotassium +56.2%
Contains more CopperCopper +51.1%
Contains more PhosphorusPhosphorus +90.9%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +30.4%
Contains more SeleniumSelenium +406.3%
Contains more CalciumCalcium +11.1%
Contains more IronIron +1835.2%
Contains more ZincZinc +313%

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.
Wheat
Wheat
2
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% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
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 EVitamin E +200%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +6518.9%
Contains more Vitamin B2Vitamin B2 +12800%
Contains more Vitamin B3Vitamin B3 +1185%
Contains more Vitamin B6Vitamin B6 +8451.4%
~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 0.095mg 6.288mg 516%
Vitamin B6 0.07mg 5.986mg 455%
Iron 1.76mg 34.06mg 404%
Vitamin B2 0.03mg 3.87mg 295%
Vitamin B3 2.305mg 29.62mg 171%
Vitamin A 814µg 90%
Zinc 1.84mg 7.6mg 52%
Selenium 31.9µg 6.3µg 47%
Vitamin C 38.5mg 43%
Sodium 8mg 795mg 34%
Carbs 27.6g 86.85g 20%
Calories 132kcal 378kcal 12%
Fiber 4.3g 1.4g 12%
Phosphorus 147mg 77mg 10%
Manganese 1.03mg 0.79mg 10%
Copper 0.207mg 0.137mg 8%
Magnesium 48mg 19mg 7%
Vitamin B5 0.226mg 5%
Folate 11µg 3%
Potassium 164mg 105mg 2%
Protein 5.71g 6.06g 1%
Vitamin E 0.24mg 0.08mg 1%
Saturated fat 0.077g 0.26g 1%
Polyunsaturated fat 0.243g 0.354g 1%
Protein per 100 calories 4.3g 1.6g N/A
Calories per 10 g protein 231kcal 624kcal N/A
Weight per 100 calories 76g 26g N/A
Fats 0.83g 1.08g 0%
Net carbs 23.3g 85.45g N/A
Calcium 9mg 10mg 0%
Sugar 3.07g 10.35g N/A
Trans fat 0.002g N/A
Monounsaturated fat 0.084g 0.204g 0%
Tryptophan 0.051mg 0.066mg 0%
Threonine 0.172mg 0.241mg 0%
Isoleucine 0.22mg 0.26mg 0%
Leucine 0.432mg 0.767mg 0%
Lysine 0.161mg 0.113mg 0%
Methionine 0.097mg 0.13mg 0%
Phenylalanine 0.3mg 0.365mg 0%
Valine 0.267mg 0.344mg 0%
Histidine 0.147mg 0.162mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
1
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Cereal
Cereal
4
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 WaterWater +1624.3%
Contains more FatsFats +30.1%
Contains more CarbsCarbs +214.7%
Contains more OtherOther +227.9%
~equal in Protein ~6.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Cereal
Cereal
2
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 less Sat. FatSaturated fat -70.4%
Contains more Mono. FatMonounsaturated fat +142.9%
Contains more Poly. FatPolyunsaturated fat +45.7%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.