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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, Vitamin A, Zinc, and Vitamin C.
  • Daily need coverage for Vitamin B1 from 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
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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
Flour
6
:
2
Cereal
Contains more Calcium +50%
Contains more Magnesium +15.8%
Contains more Phosphorus +40.3%
Contains less Sodium -99.7%
Contains more Iron +634.1%
Contains more Zinc +985.7%
Equal in Potassium - 105
Equal in Copper - 0.137
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1278% 3% 10% 14% 46% 208% 33% 104%
Contains more Calcium +50%
Contains more Magnesium +15.8%
Contains more Phosphorus +40.3%
Contains less Sodium -99.7%
Contains more Iron +634.1%
Contains more Zinc +985.7%
Equal in Potassium - 105
Equal in Copper - 0.137

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
Flour
5
:
7
Cereal
Contains more Vitamin B5 +93.8%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +701%
Contains more Vitamin B2 +683.4%
Contains more Vitamin B3 +401.7%
Contains more Vitamin B6 +13504.5%
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% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
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 +93.8%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +701%
Contains more Vitamin B2 +683.4%
Contains more Vitamin B3 +401.7%
Contains more Vitamin B6 +13504.5%

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
50
Flour
393
Cereal
Mineral Summary Score
40
Flour
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
62%
Flour
36%
Cereal
Carbohydrates
76%
Flour
87%
Cereal
Fats
5%
Flour
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.
Flour Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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?
Flour
Flour is lower in Sugar (difference - 10.08g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 793mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.105g)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Cereal
Cereal is lower in glycemic index (difference - 3)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1)
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.
Which food is richer in vitamins?
?
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 Flour Cereal Opinion
Calories 364 378 Cereal
Protein 10.33 6.06 Flour
Fats 0.98 1.08 Cereal
Vitamin C 0 38.5 Cereal
Carbs 76.31 86.85 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Flour
Iron 4.64 34.06 Cereal
Calcium 15 10 Flour
Potassium 107 105 Flour
Magnesium 22 19 Flour
Sugar 0.27 10.35 Flour
Fiber 2.7 1.4 Flour
Copper 0.144 0.137 Flour
Zinc 0.7 7.6 Cereal
Starch
Phosphorus 108 77 Flour
Sodium 2 795 Flour
Vitamin A 0 2792 Cereal
Vitamin E 0.06 0.08 Cereal
Vitamin D 0 Flour
Vitamin B1 0.785 6.288 Cereal
Vitamin B2 0.494 3.87 Cereal
Vitamin B3 5.904 29.62 Cereal
Vitamin B5 0.438 0.226 Flour
Vitamin B6 0.044 5.986 Cereal
Vitamin B12 0 Flour
Vitamin K 0.3 0 Flour
Folate 183 Flour
Trans Fat
Saturated Fat 0.155 0.26 Flour
Monounsaturated Fat 0.087 0.204 Cereal
Polyunsaturated fat 0.413 0.354 Flour
Tryptophan 0.127 0.066 Flour
Threonine 0.281 0.241 Flour
Isoleucine 0.357 0.26 Flour
Leucine 0.71 0.767 Cereal
Lysine 0.228 0.113 Flour
Methionine 0.183 0.13 Flour
Phenylalanine 0.52 0.365 Flour
Valine 0.415 0.344 Flour
Histidine 0.23 0.162 Flour
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. 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.