Cereals vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals, CREAM OF WHEAT, instant, dry is higher in more vitamins & minerals
Calories (kcal)
Cereals 366
Cereals ready-to-eat 388
Protein (g)
Cereals 10.6
Cereals ready-to-eat 9.50
Carbs (g)
Cereals 75.5
Cereals ready-to-eat 73.8
Fat (g)
Cereals 1.40
Cereals ready-to-eat 6.30
Fiber (g)
Cereals 3.30
Cereals ready-to-eat 8.50
Quick answers
Which has more protein?
Cereals, CREAM OF WHEAT, instant, dry — 10.6g vs 9.50g per 100g.
Which has fewer calories?
Cereals, CREAM OF WHEAT, instant, dry — 366 vs 388 kcal per 100g.
Which is more nutrient-dense?
Cereals, CREAM OF WHEAT, instant, 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 | 366 kcal | 388 kcal | -6% |
| Macronutrients | |||
| Water | 10.4 g | 1.90 g | +447% |
| Protein | 10.6 g | 9.50 g | +12% |
| Total lipid (fat) | 1.40 g | 6.30 g | -78% |
| Carbohydrate, by difference | 75.5 g | 73.8 g | +2% |
| Fiber, total dietary | 3.30 g | 8.50 g | -61% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.222 g | 0.711 g | -69% |
| Fatty acids, total monounsaturated | 0.192 g | 3.20 g | -94% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.600 mg | -100% |
| Thiamin (Vitamin B1) | 1.34 mg | 0.320 mg | +318% |
| Riboflavin (Vitamin B2) | 1.21 mg | 0.550 mg | +121% |
| Niacin (Vitamin B3) | 17.9 mg | 1.80 mg | +892% |
| Pantothenic acid (Vitamin B5) | 0.474 mg | — | |
| Vitamin B-6 — Pyridoxine | 1.79 mg | 0.100 mg | +1686% |
| Biotin (Vitamin B7) | 357 ug | 16.0 ug | +2131% |
| Folate, total (Vitamin B9) | 323 ug | 0 ug | |
| Choline, total | 23.1 mg | 23.9 mg | -3% |
| Vitamin B-12 — Cobalamin | 0 ug | 0.290 ug | -100% |
| Vitamin A, RAE | 1341 ug | 1.00 ug | +134000% |
| Carotene, beta | 0 ug | 3.00 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.110 mg | 1.16 mg | -91% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 357 mg | 173 mg | +106% |
| Iron, Fe | 28.6 mg | 2.78 mg | +929% |
| Magnesium, Mg | 34.0 mg | 317 mg | -89% |
| Phosphorus, P | 103 mg | 337 mg | -69% |
| Potassium, K | 115 mg | 494 mg | -77% |
| Sodium, Na | 571 mg | 8.00 mg | +7038% |
| Zinc, Zn | 0.980 mg | 1.92 mg | -49% |
| Copper, Cu | 0.216 mg | 0.407 mg | -47% |
| Selenium, Se | 20.0 ug | 17.3 ug | +16% |
| Other Nutrients | |||
| Energy | 1531 kj | 1623 kj | -6% |
| Ash | 2.10 g | 8.50 g | -75% |
| Total Sugars | 0.400 g | 23.2 g | -98% |
| Sucrose | 0.400 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 34.0 ug | 16.0 ug | +113% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 583 ug | 16.0 ug | +3544% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 1341 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 1.00 ug | -100% |
| Vitamin A, IU | 4464 IU | 6.00 IU | +74300% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 16.0 ug | 130 ug | -88% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0.500 ug | 3.80 ug | -87% |
| 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 | 0.003 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0.003 g | -100% |
| SFA 14:0 (Myristic acid) | 0.001 g | 0.014 g | -93% |
| SFA 16:0 (Palmitic acid) | 0.208 g | 0.567 g | -63% |
| SFA 18:0 (Stearic acid) | 0.014 g | 0.095 g | -85% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.004 g | 0.023 g | -83% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.188 g | 3.16 g | -94% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.007 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.774 g | 1.66 g | -53% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.692 g | 1.55 g | -55% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.082 g | 0.092 g | -11% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.002 g | -100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 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 | = |
| Tryptophan (EAA) | 0.145 g | — | |
| Threonine (EAA) | 0.332 g | — | |
| Isoleucine (EAA, BCAA) | 0.460 g | — | |
| Leucine (EAA, BCAA) | 0.800 g | — | |
| Lysine (EAA) | 0.272 g | — | |
| Methionine (EAA) | 0.196 g | — | |
| Cystine (conditionally essential) | 0.238 g | — | |
| Phenylalanine (EAA) | 0.571 g | — | |
| Tyrosine (conditionally essential) | 0.335 g | — | |
| Valine (EAA, BCAA) | 0.513 g | — | |
| Arginine (conditionally essential) | 0.457 g | — | |
| Histidine (EAA) | 0.242 g | — | |
| Alanine | 0.369 g | — | |
| Aspartic acid | 0.498 g | — | |
| Glutamic acid | 3.93 g | — | |
| Glycine (conditionally essential) | 0.408 g | — | |
| Proline (conditionally essential) | 1.29 g | — | |
| Serine | 0.596 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.