Cream of Wheat vs. Cream of Rice — In-Depth Nutrition Comparison

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A recap on the differences between cream of Wheat and cream of Rice

Cream of Wheat is higher in vitamin B6, vitamin A, vitamin B2, folate, vitamin B1, vitamin B3, iron, and calcium, yet cream of Rice is higher in manganese.
Cream of Wheat covers your daily vitamin B6 needs 22% more than cream of Rice.

Food varieties used in this article are Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Cereals, CREAM OF RICE, cooked with water, with salt.

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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.

Cream of Wheat

Cream of Rice

Contains more MagnesiumMagnesium	+100%
Contains more CalciumCalcium	+6300%
Contains more IronIron	+25.3%
Contains more CopperCopper	+26.5%
Contains less SodiumSodium	-41%
Contains more SeleniumSelenium	+16.7%

Contains more ManganeseManganese

+∞%

~equal in Potassium ~20mg

~equal in Zinc ~0.16mg

~equal in Phosphorus ~17mg

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.

Cream of Wheat

Cream of Rice

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+226.8%
Contains more Vitamin B2Vitamin B2	+1066.7%
Contains more Vitamin B3Vitamin B3	+197.7%
Contains more Vitamin B6Vitamin B6	+1044.4%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+1966.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin E ~0.02mg

~equal in Vitamin B5 ~0.076mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	232µg	0µg	26%
Vitamin B6	0.309mg	0.027mg	22%
Vitamin B2	0.21mg	0.018mg	15%
Folate	62µg	3µg	15%
Iron	4.96mg	3.96mg	13%
Vitamin B1	0.232mg	0.071mg	13%
Vitamin B3	3.093mg	1.039mg	13%
Calcium	64mg	1mg	6%
Manganese	0mg	0.144mg	6%
Sodium	102mg	173mg	3%
Protein	1.84g	0.9g	2%
Fiber	0.6g	0.1g	2%
Calories	62kcal	52kcal	1%
Carbs	13.08g	11.5g	1%
Magnesium	6mg	3mg	1%
Copper	0.043mg	0.034mg	1%
Selenium	3.5µg	3µg	1%
Polyunsaturated fat	0.134g	0.027g	1%
Protein per 100 calories	3g	1.7g	N/A
Calories per 10 g protein	337kcal	578kcal	N/A
Weight per 100 calories	161g	192g	N/A
Fats	0.24g	0.1g	0%
Net carbs	12.48g	11.4g	N/A
Potassium	20mg	20mg	0%
Sugar	0.07g	0.04g	N/A
Zinc	0.17mg	0.16mg	0%
Phosphorus	18mg	17mg	0%
Vitamin E	0.02mg	0.02mg	0%
Vitamin B5	0.082mg	0.076mg	0%
Vitamin K	0.1µg	0µg	0%
Saturated fat	0.038g	0.02g	0%
Monounsaturated fat	0.033g	0.031g	0%
Tryptophan	0.025mg	0.013mg	0%
Threonine	0.058mg	0.044mg	0%
Isoleucine	0.08mg	0.015mg	0%
Leucine	0.139mg	0.073mg	0%
Lysine	0.047mg	0.037mg	0%
Methionine	0.034mg	0.026mg	0%
Phenylalanine	0.099mg	0.037mg	0%
Valine	0.089mg	0.057mg	0%
Histidine	0.042mg	0.026mg	0%