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Cereal vs. Flour — In-Depth Nutrition Comparison

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How are cereal and flour different?

  • Cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C; however, flour is richer in selenium.
  • Daily need coverage for vitamin B1 for cereal is 459% higher.
  • Flour has less sodium.

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

Infographic

Cereal vs Flour 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.
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%
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%
Contains more IronIron +634.1%
Contains more ZincZinc +985.7%
Contains more ManganeseManganese +15.8%
Contains more MagnesiumMagnesium +15.8%
Contains more CalciumCalcium +50%
Contains more PhosphorusPhosphorus +40.3%
Contains less SodiumSodium -99.7%
Contains more SeleniumSelenium +438.1%
~equal in Potassium ~107mg
~equal in Copper ~0.144mg

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.
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%
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%
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%
Contains more Vitamin B5Vitamin B5 +93.8%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +13.8%
Contains more OtherOther +384.8%
Contains more ProteinProtein +70.5%
Contains more WaterWater +215.3%
~equal in Fats ~0.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +134.5%
Contains less Sat. FatSaturated fat -40.4%
Contains more Poly. FatPolyunsaturated fat +16.7%

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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. 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.