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  6. Cream of Wheat vs. Sour cream

Cream of Wheat vs. Sour cream — In-Depth Nutrition Comparison

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Significant differences between cream of Wheat and sour cream

  • Cream of Wheat has more iron, calcium, vitamin B1, selenium, folate, vitamin B3, carbs, and copper; however, sour cream is richer in fats.
  • Cream of Wheat covers your daily iron needs 357% more than sour cream.
  • Sour cream has 60 times less vitamin B3 than cream of Wheat. Cream of Wheat has 4.2mg of vitamin B3, while sour cream has 0.07mg.
  • Cream of Wheat contains less saturated fat.

Specific food types used in this comparison are Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Sour cream, reduced fat.

Infographic

Cream of Wheat vs Sour cream infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 182% 11% 1073% 69% 24% 49% 0.91% 0% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 42% 19% 2.3% 3.3% 7.4% 36% 9.1% 0% 22%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +329.8%
Contains more IronIron +47566.7%
Contains more CopperCopper +1960%
Contains more ZincZinc +225.9%
Contains more PhosphorusPhosphorus +35.3%
Contains less SodiumSodium -90%
Contains more SeleniumSelenium +387.8%
Contains more PotassiumPotassium +75.8%
~equal in Manganese ~mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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% 2.2% 125% 46% 79% 31% 25% 0% 1.3% 91%
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 3% 4.5% 40% 8% 10% 55% 1.3% 0% 4.6% 38% 1.8% 8.3%
Contains more Vitamin B1Vitamin B1 +1150%
Contains more Vitamin B3Vitamin B3 +5900%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +440%
Contains more FolateFolate +1000%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +263.6%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +40%

All nutrients comparison - raw data values

Nutrient Cream of Wheat Sour cream DV% diff.
Iron 28.6mg 0.06mg 357%
Calcium 606mg 141mg 47%
Vitamin B1 0.5mg 0.04mg 38%
Saturated fat 0.238g 8.7g 38%
Selenium 20µg 4.1µg 29%
Folate 121µg 11µg 28%
Vitamin B3 4.2mg 0.07mg 26%
Carbs 76.5g 7g 23%
Copper 0.206mg 0.01mg 22%
Fats 1.5g 14.1g 19%
Fiber 3.8g 0g 15%
Vitamin A 0µg 119µg 13%
Vitamin B12 0µg 0.3µg 13%
Cholesterol 0mg 35mg 12%
Vitamin B5 0.518mg 10%
Monounsaturated fat 0.205g 4.1g 10%
Calories 370kcal 181kcal 9%
Protein 10.5g 7g 7%
Vitamin B6 0.108mg 0.02mg 7%
Zinc 0.88mg 0.27mg 6%
Magnesium 27mg 11mg 4%
Phosphorus 115mg 85mg 4%
Potassium 120mg 211mg 3%
Sodium 7mg 70mg 3%
Vitamin B2 0.2mg 0.24mg 3%
Vitamin D 0µg 0.3µg 2%
Vitamin E 0.11mg 0.4mg 2%
Polyunsaturated fat 0.829g 0.5g 2%
Vitamin C 0mg 0.9mg 1%
Vitamin D* 0 IU 10 IU 1%
Choline 23.1mg 19.2mg 1%
Protein per 100 calories 2.8g 3.9g N/A
Calories per 10 g protein 352kcal 259kcal N/A
Weight per 100 calories 27g 55g N/A
Unsaturated / Saturated Fat ratio 4.3 0.53 N/A
Net carbs 72.7g 7g N/A
Sugar 0.2g 0.3g N/A
Vitamin K 0.5µg 0.7µg 0%
Tryptophan 0.145mg 0%
Threonine 0.33mg 0%
Isoleucine 0.461mg 0%
Leucine 0.796mg 0%
Lysine 0.271mg 0%
Methionine 0.196mg 0%
Phenylalanine 0.568mg 0%
Valine 0.51mg 0%
Histidine 0.242mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 77% 11%
Protein: 10.5 g
Fats: 1.5 g
Carbs: 76.5 g
Water: 10.9 g
Other: 0.6 g
7% 14% 7% 71%
Protein: 7 g
Fats: 14.1 g
Carbs: 7 g
Water: 71 g
Other: 0.9 g
Contains more ProteinProtein +50%
Contains more CarbsCarbs +992.9%
Contains more FatsFats +840%
Contains more WaterWater +551.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.238 g
Monounsaturated fat: Mono. Fat 0.205 g
Polyunsaturated fat: Poly. Fat 0.829 g
65% 31% 4%
Saturated fat: Sat. Fat 8.7 g
Monounsaturated fat: Mono. Fat 4.1 g
Polyunsaturated fat: Poly. Fat 0.5 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Poly. FatPolyunsaturated fat +65.8%
Contains more Mono. FatMonounsaturated fat +1900%

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. Cream of Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173901/nutrients
  2. Sour cream - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173442/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.