Cereals vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Cereals, corn grits, white, regular and quick, enriched, dry is higher in more vitamins & minerals
Calories (kcal)
Cereals 370
Flour —
Protein (g)
Cereals 7.65
Flour 0.918
Carbs (g)
Cereals 79.1
Flour 87.3
Fat (g)
Cereals 1.75
Flour 0.494
Fiber (g)
Cereals 4.60
Flour 4.83
Quick answers
Which has more protein?
Cereals, corn grits, white, regular and quick, enriched, dry — 7.65g vs 0.918g per 100g.
Which is more nutrient-dense?
Cereals, corn grits, white, regular and quick, enriched, dry scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Cereals | Flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 370 kcal | — | |
| Macronutrients | |||
| Water | 10.9 g | 10.6 g | +3% |
| Protein | 7.65 g | 0.918 g | +733% |
| Total lipid (fat) | 1.75 g | 0.494 g | +254% |
| Carbohydrate, by difference | 79.1 g | 87.3 g | -9% |
| Fiber, total dietary | 4.60 g | 4.83 g | -5% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.340 g | — | |
| Fatty acids, total monounsaturated | 0.315 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 1.27 mg | 0.051 mg | +2380% |
| Riboflavin (Vitamin B2) | 0.339 mg | 0.068 mg | +402% |
| Niacin (Vitamin B3) | 4.47 mg | 0.600 mg | +644% |
| Pantothenic acid (Vitamin B5) | 0.253 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.233 mg | 0.050 mg | +367% |
| Biotin (Vitamin B7) | 171 ug | — | |
| Folate, total (Vitamin B9) | 132 ug | — | |
| Choline, total | 14.4 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 1.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.210 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 4.00 mg | 74.6 mg | -95% |
| Iron, Fe | 3.05 mg | 3.99 mg | -24% |
| Magnesium, Mg | 36.0 mg | 33.6 mg | +7% |
| Phosphorus, P | 111 mg | 39.2 mg | +183% |
| Potassium, K | 141 mg | 198 mg | -29% |
| Sodium, Na | 1.00 mg | 13.1 mg | -92% |
| Zinc, Zn | 0.720 mg | 0.410 mg | +76% |
| Copper, Cu | 0.030 mg | 0.077 mg | -61% |
| Manganese, Mn | 0.145 mg | 0.395 mg | -63% |
| Selenium, Se | 17.0 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 357 kcal | |
| Energy (Atwater Specific Factors) | — | 359 kcal | |
| Energy | 1549 kj | — | |
| Nitrogen | — | 0.157 g | |
| Ash | 0.600 g | 0.715 g | -16% |
| Total dietary fiber (AOAC 2011.25) | — | 7.66 g | |
| High Molecular Weight Dietary Fiber (HMWDF) | — | 6.27 g | |
| Low Molecular Weight Dietary Fiber (LMWDF) | — | 1.39 g | |
| Beta-glucan | — | 0 g | |
| Total Sugars | 0.570 g | — | |
| Sucrose | 0.570 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 68.2 g | 79.7 g | -14% |
| Molybdenum, Mo | — | 2.53 ug | |
| Biotin | — | 0.519 ug | |
| Folic acid (Vitamin B9 — synthetic) | 39.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 263 ug | — | |
| Betaine | 1.10 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 1.00 ug | — | |
| Vitamin A, IU | 3.00 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 5.00 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.700 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.040 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.350 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.970 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.307 g | — | |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.033 g | — | |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.315 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.875 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.847 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.028 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.057 g | — | |
| Threonine (EAA) | 0.277 g | — | |
| Isoleucine (EAA, BCAA) | 0.288 g | — | |
| Leucine (EAA, BCAA) | 1.15 g | — | |
| Lysine (EAA) | 0.156 g | — | |
| Methionine (EAA) | 0.182 g | — | |
| Cystine (conditionally essential) | 0.172 g | — | |
| Phenylalanine (EAA) | 0.444 g | — | |
| Tyrosine (conditionally essential) | 0.175 g | — | |
| Valine (EAA, BCAA) | 0.383 g | — | |
| Arginine (conditionally essential) | 0.282 g | — | |
| Histidine (EAA) | 0.234 g | — | |
| Alanine | 0.670 g | — | |
| Aspartic acid | 0.508 g | — | |
| Glutamic acid | 1.72 g | — | |
| Glycine (conditionally essential) | 0.260 g | — | |
| Proline (conditionally essential) | 0.883 g | — | |
| Serine | 0.375 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Cereals, corn grits, white, regular and quick, enriched, dry nutrition facts Flour, cassava nutrition facts Compare other foods →
Dig deeper — biggest differences
Thiamin (Vitamin B1) +2380% in Cereals, corn grits, white, regular and quick, enriched, dry Protein +733% in Cereals, corn grits, white, regular and quick, enriched, dry Niacin (Vitamin B3) +644% in Cereals, corn grits, white, regular and quick, enriched, dry Riboflavin (Vitamin B2) +402% in Cereals, corn grits, white, regular and quick, enriched, dry
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