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  6. Cream of Wheat vs. Cream of Rice

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

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What are the differences between cream of Wheat and cream of Rice?

  • Cream of Wheat is higher in vitamin A, yet cream of Rice is higher in iron, manganese, selenium, vitamin B3, vitamin B1, carbs, copper, phosphorus, and protein.
  • Cream of Rice's daily need coverage for iron is 294% more.

We used Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Cereals, CREAM OF RICE, dry types in this article.

Infographic

Cream of Wheat vs Cream of Rice 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 4.3% 19% 1.8% 186% 14% 4.6% 7.7% 13% 0% 19%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 1.5% 13% 1067% 81% 31% 53% 0.78% 135% 104%
Contains more CalciumCalcium +1180%
Contains more MagnesiumMagnesium +283.3%
Contains more PotassiumPotassium +615%
Contains more IronIron +473.4%
Contains more CopperCopper +467.4%
Contains more ZincZinc +558.8%
Contains more PhosphorusPhosphorus +588.9%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +442.9%

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% 77% 0.4% 58% 48% 58% 4.9% 71% 0% 0.25% 47%
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% 128% 30% 140% 33% 45% 0% 0.25% 22%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +61.5%
Contains more Vitamin B6Vitamin B6 +58.5%
Contains more FolateFolate +113.8%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B1Vitamin B1 +119.8%
Contains more Vitamin B3Vitamin B3 +141.2%
Contains more Vitamin B5Vitamin B5 +570.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Cream of Wheat Cream of Rice DV% diff.
Iron 4.96mg 28.44mg 294%
Manganese 0mg 1.033mg 45%
Selenium 3.5µg 19µg 28%
Vitamin B3 3.093mg 7.46mg 27%
Vitamin A 232µg 0µg 26%
Carbs 13.08g 82.4g 23%
Vitamin B1 0.232mg 0.51mg 23%
Copper 0.043mg 0.244mg 22%
Calories 62kcal 370kcal 15%
Phosphorus 18mg 124mg 15%
Protein 1.84g 6.3g 9%
Zinc 0.17mg 1.12mg 9%
Vitamin B5 0.082mg 0.55mg 9%
Vitamin B6 0.309mg 0.195mg 9%
Folate 62µg 29µg 8%
Calcium 64mg 5mg 6%
Vitamin B2 0.21mg 0.13mg 6%
Magnesium 6mg 23mg 4%
Potassium 20mg 143mg 4%
Sodium 102mg 6mg 4%
Vitamin E 0.02mg 0.11mg 1%
Choline 5.9mg 1%
Protein per 100 calories 3g 1.7g N/A
Calories per 10 g protein 337kcal 587kcal N/A
Weight per 100 calories 161g 27g N/A
Fats 0.24g 0.5g 0%
Net carbs 12.48g 81.7g N/A
Sugar 0.07g 0.3g N/A
Fiber 0.6g 0.7g 0%
Vitamin K 0.1µg 0.1µg 0%
Saturated fat 0.038g 0.136g 0%
Monounsaturated fat 0.033g 0.156g 0%
Polyunsaturated fat 0.134g 0.134g 0%
Tryptophan 0.025mg 0.092mg 0%
Threonine 0.058mg 0.314mg 0%
Isoleucine 0.08mg 0.332mg 0%
Leucine 0.139mg 0.52mg 0%
Lysine 0.047mg 0.265mg 0%
Methionine 0.034mg 0.187mg 0%
Phenylalanine 0.099mg 0.267mg 0%
Valine 0.089mg 0.407mg 0%
Histidine 0.042mg 0.189mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 13% 84%
Protein: 1.84 g
Fats: 0.24 g
Carbs: 13.08 g
Water: 84.4 g
Other: 0.44 g
6% 82% 11%
Protein: 6.3 g
Fats: 0.5 g
Carbs: 82.4 g
Water: 10.5 g
Other: 0.3 g
Contains more WaterWater +703.8%
Contains more ProteinProtein +242.4%
Contains more FatsFats +108.3%
Contains more CarbsCarbs +530%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.134 g
32% 37% 31%
Saturated fat: Sat. Fat 0.136 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains less Sat. FatSaturated fat -72.1%
Contains more Mono. FatMonounsaturated fat +372.7%
~equal in Polyunsaturated fat ~0.134g

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/173902/nutrients
  2. Cream of Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173900/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.