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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Manganese | 1.03mg | 0.79mg | 10% |
| Phosphorus | 147mg | 77mg | 10% |
| Copper | 0.207mg | 0.137mg | 8% |
| Magnesium | 48mg | 19mg | 7% |
| Vitamin B5 | 0.226mg | 5% | |
| Folate | 11µg | 3% | |
| Potassium | 164mg | 105mg | 2% |
| Polyunsaturated fat | 0.243g | 0.354g | 1% |
| Vitamin E | 0.24mg | 0.08mg | 1% |
| Protein | 5.71g | 6.06g | 1% |
| Saturated fat | 0.077g | 0.26g | 1% |
| 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
| 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
| Contains less Sat. FatSaturated fat | -70.4% |
| Contains more Mono. FatMonounsaturated fat | +142.9% |
| Contains more Poly. FatPolyunsaturated fat | +45.7% |
