Cereals vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals, CREAM OF WHEAT, 1 minute cook time, dry is higher in more vitamins & minerals
Calories (kcal)
Cereals 359
Cereals ready-to-eat 405
Protein (g)
Cereals 11.8
Cereals ready-to-eat 3.34
Carbs (g)
Cereals 72.6
Cereals ready-to-eat 87.2
Fat (g)
Cereals 1.47
Cereals ready-to-eat 3.50
Fiber (g)
Cereals 4.40
Cereals ready-to-eat 3.80
Quick answers
Which has more protein?
Cereals, CREAM OF WHEAT, 1 minute cook time, dry — 11.8g vs 3.34g per 100g.
Which has fewer calories?
Cereals, CREAM OF WHEAT, 1 minute cook time, dry — 359 vs 405 kcal per 100g.
Which is more nutrient-dense?
Cereals, CREAM OF WHEAT, 1 minute cook time, 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 | Cereals ready-to-eat | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 359 kcal | 405 kcal | -11% |
| Macronutrients | |||
| Water | 11.4 g | 3.42 g | +234% |
| Protein | 11.8 g | 3.34 g | +252% |
| Total lipid (fat) | 1.47 g | 3.50 g | -58% |
| Carbohydrate, by difference | 72.6 g | 87.2 g | -17% |
| Fiber, total dietary | 4.40 g | 3.80 g | +16% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.295 g | 0.961 g | -69% |
| Fatty acids, total monounsaturated | 0.183 g | 2.08 g | -91% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 52.9 mg | -100% |
| Thiamin (Vitamin B1) | 0.740 mg | 1.32 mg | -44% |
| Riboflavin (Vitamin B2) | 0.375 mg | 1.50 mg | -75% |
| Niacin (Vitamin B3) | 6.07 mg | 17.6 mg | -66% |
| Pantothenic acid (Vitamin B5) | 0.620 mg | 0.101 mg | +514% |
| Vitamin B-6 — Pyridoxine | 0.092 mg | 1.76 mg | -95% |
| Biotin (Vitamin B7) | — | 353 ug | |
| Folate, total (Vitamin B9) | — | 334 ug | |
| Choline, total | — | 4.50 mg | |
| Vitamin B-12 — Cobalamin | — | 5.29 ug | |
| Vitamin A, RAE | — | 1324 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.310 mg | 0.110 mg | +182% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 801 mg | 70.0 mg | +1044% |
| Iron, Fe | 29.8 mg | 15.9 mg | +87% |
| Magnesium, Mg | 45.0 mg | 36.0 mg | +25% |
| Phosphorus, P | 167 mg | 141 mg | +18% |
| Potassium, K | 151 mg | 176 mg | -14% |
| Sodium, Na | 7.00 mg | 534 mg | -99% |
| Zinc, Zn | 1.35 mg | 0.560 mg | +141% |
| Copper, Cu | 0.211 mg | 0.240 mg | -12% |
| Manganese, Mn | 1.35 mg | 0.246 mg | +448% |
| Selenium, Se | — | 6.50 ug | |
| Other Nutrients | |||
| Energy | 1503 kj | 1695 kj | -11% |
| Ash | 2.72 g | 2.25 g | +21% |
| Total Sugars | 0.510 g | 43.7 g | -99% |
| Sucrose | 0.410 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0.100 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 19.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 587 ug | |
| Vitamin B-12, added | — | 5.29 ug | |
| Retinol | — | 1324 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 4409 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.100 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 1.00 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.080 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 0 ug | 0.600 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.002 g | 0.001 g | +100% |
| SFA 15:0 (Pentadecanoic acid) | 0.002 g | — | |
| SFA 16:0 (Palmitic acid) | 0.265 g | 0.494 g | -46% |
| SFA 17:0 (Margaric acid) | 0.001 g | — | |
| SFA 18:0 (Stearic acid) | 0.018 g | 0.458 g | -96% |
| SFA 20:0 (Arachidic acid) | 0.001 g | — | |
| SFA 22:0 (Behenic acid) | 0.003 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.003 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | 0.001 g | = |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.001 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.174 g | 2.08 g | -92% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.174 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.009 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.849 g | 0.231 g | +268% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.801 g | 0.225 g | +256% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.801 g | — | |
| PUFA 18:2 CLAs | 0 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.048 g | 0.008 g | +500% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.048 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 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 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0 g | — | |
| TFA 18:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| Tryptophan (EAA) | 0.115 g | — | |
| Threonine (EAA) | 0.212 g | — | |
| Isoleucine (EAA, BCAA) | 0.412 g | — | |
| Leucine (EAA, BCAA) | 0.850 g | — | |
| Lysine (EAA) | 0.355 g | — | |
| Methionine (EAA) | 0.180 g | — | |
| Cystine (conditionally essential) | 0.180 g | — | |
| Phenylalanine (EAA) | 0.560 g | — | |
| Tyrosine (conditionally essential) | 0.162 g | — | |
| Valine (EAA, BCAA) | 0.512 g | — | |
| Arginine (conditionally essential) | 0.450 g | — | |
| Histidine (EAA) | 0.250 g | — | |
| Alanine | 0.367 g | — | |
| Aspartic acid | 0.522 g | — | |
| Glutamic acid | 4.01 g | — | |
| Glycine (conditionally essential) | 0.455 g | — | |
| Proline (conditionally essential) | 1.56 g | — | |
| Serine | 0.580 g | — | |
| Hydroxyproline | 0 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 4.00 mg | |
| Theobromine | — | 136 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Cereals, CREAM OF WHEAT, 1 minute cook time, dry nutrition facts Cereals ready-to-eat, chocolate-flavored frosted puffed corn nutrition facts Compare other foods →
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