Cream of Wheat vs. Golden Grahams Cereal — In-Depth Nutrition Comparison
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Important differences between cream of Wheat and golden Grahams Cereal
- Cream of Wheat has less vitamin B12, iron, zinc, vitamin B6, vitamin B2, vitamin B3, vitamin B1, manganese, and folate.
- Golden Grahams Cereal's daily need coverage for vitamin B12 is 200% more.
- Cream of Wheat is lower in sodium.
The food varieties used in the comparison are Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS.
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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.
| Contains less SodiumSodium | -86.8% |
| Contains more MagnesiumMagnesium | +333.3% |
| Contains more CalciumCalcium | +404.7% |
| Contains more PotassiumPotassium | +930% |
| Contains more IronIron | +192.3% |
| Contains more CopperCopper | +379.1% |
| Contains more ZincZinc | +7017.6% |
| Contains more PhosphorusPhosphorus | +616.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +60% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +103.4% |
| Contains more Vitamin EVitamin E | +3100% |
| Contains more Vitamin B1Vitamin B1 | +417.2% |
| Contains more Vitamin B2Vitamin B2 | +566.7% |
| Contains more Vitamin B3Vitamin B3 | +420.5% |
| Contains more Vitamin B5Vitamin B5 | +312.2% |
| Contains more Vitamin B6Vitamin B6 | +422% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1900% |
| Contains more FolateFolate | +421% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 4.8µg | 200% |
| Iron | 4.96mg | 14.5mg | 119% |
| Zinc | 0.17mg | 12.1mg | 108% |
| Vitamin B6 | 0.309mg | 1.613mg | 100% |
| Vitamin B2 | 0.21mg | 1.4mg | 92% |
| Vitamin B1 | 0.232mg | 1.2mg | 81% |
| Vitamin B3 | 3.093mg | 16.1mg | 81% |
| Manganese | 0mg | 1.848mg | 80% |
| Folate | 62µg | 323µg | 65% |
| Sodium | 102mg | 772mg | 29% |
| Vitamin A | 232µg | 472µg | 27% |
| Calcium | 64mg | 323mg | 26% |
| Carbs | 13.08g | 85.1g | 24% |
| Vitamin C | 0mg | 19.4mg | 22% |
| Fiber | 0.6g | 5.6g | 20% |
| Copper | 0.043mg | 0.206mg | 18% |
| Calories | 62kcal | 374kcal | 16% |
| Vitamin D* | 129 IU | 16% | |
| Vitamin D | 3.2µg | 16% | |
| Phosphorus | 18mg | 129mg | 16% |
| Protein | 1.84g | 5.3g | 7% |
| Polyunsaturated fat | 0.134g | 1g | 6% |
| Fats | 0.24g | 3.2g | 5% |
| Magnesium | 6mg | 26mg | 5% |
| Potassium | 20mg | 206mg | 5% |
| Vitamin B5 | 0.082mg | 0.338mg | 5% |
| Vitamin E | 0.02mg | 0.64mg | 4% |
| Selenium | 3.5µg | 5.6µg | 4% |
| Monounsaturated fat | 0.033g | 1.6g | 4% |
| Choline | 15.2mg | 3% | |
| Vitamin K | 0.1µg | 2µg | 2% |
| Saturated fat | 0.038g | 0.4g | 2% |
| Protein per 100 calories | 3g | 1.4g | N/A |
| Calories per 10 g protein | 337kcal | 706kcal | N/A |
| Weight per 100 calories | 161g | 27g | N/A |
| Unsaturated / Saturated Fat ratio | 4.4 | 6.5 | N/A |
| Net carbs | 12.48g | 79.5g | N/A |
| Sugar | 0.07g | 35g | N/A |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.84 g
Fats:
0.24 g
Carbs:
13.08 g
Water:
84.4 g
Other:
0.44 g
Protein:
5.3 g
Fats:
3.2 g
Carbs:
85.1 g
Water:
2.2 g
Other:
4.2 g
| Contains more WaterWater | +3736.4% |
| Contains more ProteinProtein | +188% |
| Contains more FatsFats | +1233.3% |
| Contains more CarbsCarbs | +550.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.038 g
Monounsaturated fat:
Mono. Fat
0.033 g
Polyunsaturated fat:
Poly. Fat
0.134 g
Saturated fat:
Sat. Fat
0.4 g
Monounsaturated fat:
Mono. Fat
1.6 g
Polyunsaturated fat:
Poly. Fat
1 g
| Contains less Sat. FatSaturated fat | -90.5% |
| Contains more Mono. FatMonounsaturated fat | +4748.5% |
| Contains more Poly. FatPolyunsaturated fat | +646.3% |
