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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, Fiber, and Manganese, however, Cereal is richer in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, 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.

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
7
:
3
Cereal
Contains more Magnesium +152.6%
Contains more Phosphorus +90.9%
Contains more Potassium +56.2%
Contains less Sodium -99%
Contains more Copper +51.1%
Contains more Manganese +30.4%
Contains more Selenium +406.3%
Contains more Calcium +11.1%
Contains more Iron +1835.2%
Contains more Zinc +313%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Contains more Magnesium +152.6%
Contains more Phosphorus +90.9%
Contains more Potassium +56.2%
Contains less Sodium -99%
Contains more Copper +51.1%
Contains more Manganese +30.4%
Contains more Selenium +406.3%
Contains more Calcium +11.1%
Contains more Iron +1835.2%
Contains more Zinc +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
3
:
8
Cereal
Contains more Vitamin E +200%
Contains more Vitamin A +69700%
Contains more Vitamin B1 +6518.9%
Contains more Vitamin B2 +12800%
Contains more Vitamin B3 +1185%
Contains more Vitamin B6 +8451.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin E +200%
Contains more Vitamin A +69700%
Contains more Vitamin B1 +6518.9%
Contains more Vitamin B2 +12800%
Contains more Vitamin B3 +1185%
Contains more Vitamin B6 +8451.4%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
1
:
2
Cereal
Contains less Saturated Fat -70.4%
Contains more Monounsaturated Fat +142.9%
Contains more Polyunsaturated fat +45.7%
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Contains less Saturated Fat -70.4%
Contains more Monounsaturated Fat +142.9%
Contains more Polyunsaturated fat +45.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat Cereal Opinion
Net carbs 23.3g 85.45g Cereal
Protein 5.71g 6.06g Cereal
Fats 0.83g 1.08g Cereal
Carbs 27.6g 86.85g Cereal
Calories 132kcal 378kcal Cereal
Fructose 0.26g Cereal
Sugar 3.07g 10.35g Wheat
Fiber 4.3g 1.4g Wheat
Calcium 9mg 10mg Cereal
Iron 1.76mg 34.06mg Cereal
Magnesium 48mg 19mg Wheat
Phosphorus 147mg 77mg Wheat
Potassium 164mg 105mg Wheat
Sodium 8mg 795mg Wheat
Zinc 1.84mg 7.6mg Cereal
Copper 0.207mg 0.137mg Wheat
Manganese 1.03mg 0.79mg Wheat
Selenium 31.9µg 6.3µg Wheat
Vitamin A 4IU 2792IU Cereal
Vitamin A RAE 814µg Cereal
Vitamin E 0.24mg 0.08mg Wheat
Vitamin C 38.5mg Cereal
Vitamin B1 0.095mg 6.288mg Cereal
Vitamin B2 0.03mg 3.87mg Cereal
Vitamin B3 2.305mg 29.62mg Cereal
Vitamin B5 0.226mg Cereal
Vitamin B6 0.07mg 5.986mg Cereal
Folate 11µg Wheat
Tryptophan 0.051mg 0.066mg Cereal
Threonine 0.172mg 0.241mg Cereal
Isoleucine 0.22mg 0.26mg Cereal
Leucine 0.432mg 0.767mg Cereal
Lysine 0.161mg 0.113mg Wheat
Methionine 0.097mg 0.13mg Cereal
Phenylalanine 0.3mg 0.365mg Cereal
Valine 0.267mg 0.344mg Cereal
Histidine 0.147mg 0.162mg Cereal
Trans Fat 0.002g Cereal
Saturated Fat 0.077g 0.26g Wheat
Monounsaturated Fat 0.084g 0.204g Cereal
Polyunsaturated fat 0.243g 0.354g Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Cereal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
9%
Wheat
393%
Cereal
Minerals Daily Need Coverage Score
61%
Wheat
183%
Cereal

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 7.28g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 787mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.183g)
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 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.

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.