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Flour vs. Cereal — In-Depth Nutrition Comparison

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How are flour and cereal different?

  • Flour is higher in selenium; however, cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C.
  • Daily need coverage for vitamin B1 for cereal is 459% higher.
  • Flour contains 5 times more selenium than cereal. While flour contains 33.9µg of selenium, cereal contains only 6.3µg.
  • Flour has less sodium.

Wheat flour, white, all-purpose, enriched, bleached and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) are the varieties used in this article.

Infographic

Flour 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.
Flour
Flour
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 +15.8%
Contains more CalciumCalcium +50%
Contains more PhosphorusPhosphorus +40.3%
Contains less SodiumSodium -99.7%
Contains more SeleniumSelenium +438.1%
Contains more IronIron +634.1%
Contains more ZincZinc +985.7%
Contains more ManganeseManganese +15.8%
~equal in Potassium ~105mg
~equal in Copper ~0.137mg

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.
Flour
Flour
3
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% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
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 B5Vitamin B5 +93.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B1Vitamin B1 +701%
Contains more Vitamin B2Vitamin B2 +683.4%
Contains more Vitamin B3Vitamin B3 +401.7%
Contains more Vitamin B6Vitamin B6 +13504.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Flour Cereal DV% diff.
Vitamin B1 0.785mg 6.288mg 459%
Vitamin B6 0.044mg 5.986mg 457%
Iron 4.64mg 34.06mg 368%
Vitamin B2 0.494mg 3.87mg 260%
Vitamin B3 5.904mg 29.62mg 148%
Vitamin A 0µg 814µg 90%
Zinc 0.7mg 7.6mg 63%
Selenium 33.9µg 6.3µg 50%
Folate 183µg 46%
Vitamin C 0mg 38.5mg 43%
Sodium 2mg 795mg 34%
Protein 10.33g 6.06g 9%
Fiber 2.7g 1.4g 5%
Manganese 0.682mg 0.79mg 5%
Carbs 76.31g 86.85g 4%
Phosphorus 108mg 77mg 4%
Vitamin B5 0.438mg 0.226mg 4%
Choline 10.4mg 2%
Calories 364kcal 378kcal 1%
Magnesium 22mg 19mg 1%
Calcium 15mg 10mg 1%
Copper 0.144mg 0.137mg 1%
Protein per 100 calories 2.8g 1.6g N/A
Calories per 10 g protein 352kcal 624kcal N/A
Weight per 100 calories 27g 26g N/A
Fats 0.98g 1.08g 0%
Net carbs 73.61g 85.45g N/A
Potassium 107mg 105mg 0%
Sugar 0.27g 10.35g N/A
Vitamin E 0.06mg 0.08mg 0%
Vitamin K 0.3µg 0µg 0%
Saturated fat 0.155g 0.26g 0%
Monounsaturated fat 0.087g 0.204g 0%
Polyunsaturated fat 0.413g 0.354g 0%
Tryptophan 0.127mg 0.066mg 0%
Threonine 0.281mg 0.241mg 0%
Isoleucine 0.357mg 0.26mg 0%
Leucine 0.71mg 0.767mg 0%
Lysine 0.228mg 0.113mg 0%
Methionine 0.183mg 0.13mg 0%
Phenylalanine 0.52mg 0.365mg 0%
Valine 0.415mg 0.344mg 0%
Histidine 0.23mg 0.162mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Cereal
Cereal
3
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 ProteinProtein +70.5%
Contains more WaterWater +215.3%
Contains more FatsFats +10.2%
Contains more CarbsCarbs +13.8%
Contains more OtherOther +384.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Cereal
Cereal
1
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 -40.4%
Contains more Poly. FatPolyunsaturated fat +16.7%
Contains more Mono. FatMonounsaturated fat +134.5%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.