Cream of Wheat vs. Corn nuts — In-Depth Nutrition Comparison

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How are cream of Wheat and corn nuts different?

Cream of Wheat is richer in iron and vitamin A, while corn nuts are higher in phosphorus, fiber, magnesium, fats, manganese, carbs, and protein.
Cream of Wheat covers your daily need for iron 41% more than corn nuts.
Cream of Wheat contains 14 times more vitamin A than corn nuts. Cream of Wheat contains 232µg of vitamin A, while corn nuts contain 17µg.
Cream of Wheat is lower in sodium.
Cream of Wheat has a higher glycemic index (67) than corn nuts (40).

Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Snacks, cornnuts, barbecue-flavor types were used in this article.

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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.

Cream of Wheat

Corn nuts

Contains more CalciumCalcium	+276.5%
Contains more IronIron	+191.8%
Contains less SodiumSodium	-83%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+1716.7%
Contains more PotassiumPotassium	+1330%
Contains more CopperCopper	+216.3%
Contains more ZincZinc	+1005.9%
Contains more PhosphorusPhosphorus	+1472.2%
Contains more ManganeseManganese	+∞%

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.

Cream of Wheat

Corn nuts

Contains more Vitamin AVitamin A	+1264.7%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+47.9%
Contains more Vitamin B3Vitamin B3	+105.2%
Contains more Vitamin B6Vitamin B6	+65.2%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+50.9%
Contains more Vitamin B5Vitamin B5	+356.1%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	4.96mg	1.7mg	41%
Phosphorus	18mg	283mg	38%
Fiber	0.6g	8.4g	31%
Magnesium	6mg	109mg	25%
Vitamin A	232µg	17µg	24%
Fats	0.24g	14.3g	22%
Sodium	102mg	600mg	22%
Manganese	0mg	0.487mg	21%
Polyunsaturated fat	0.134g	3.22g	21%
Carbs	13.08g	71.7g	20%
Calories	62kcal	436kcal	19%
Monounsaturated fat	0.033g	7.36g	18%
Zinc	0.17mg	1.88mg	16%
Folate	62µg	0µg	16%
Protein	1.84g	9g	14%
Saturated fat	0.038g	2.58g	12%
Copper	0.043mg	0.136mg	10%
Vitamin B1	0.232mg	0.35mg	10%
Vitamin B3	3.093mg	1.507mg	10%
Vitamin B6	0.309mg	0.187mg	9%
Potassium	20mg	286mg	8%
Selenium	3.5µg		6%
Vitamin B5	0.082mg	0.374mg	6%
Calcium	64mg	17mg	5%
Vitamin B2	0.21mg	0.142mg	5%
Protein per 100 calories	3g	2.1g	N/A
Calories per 10 g protein	337kcal	484kcal	N/A
Weight per 100 calories	161g	23g	N/A
Unsaturated / Saturated Fat ratio	4.4	4.1	N/A
Vitamin C	0mg	0.4mg	0%
Net carbs	12.48g	63.3g	N/A
Sugar	0.07g		N/A
Vitamin E	0.02mg		0%
Vitamin K	0.1µg		0%
Tryptophan	0.025mg		0%
Threonine	0.058mg		0%
Isoleucine	0.08mg		0%
Leucine	0.139mg		0%
Lysine	0.047mg		0%
Methionine	0.034mg		0%
Phenylalanine	0.099mg		0%
Valine	0.089mg		0%
Histidine	0.042mg		0%