Cereals vs Beverages
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt is higher in more vitamins & minerals
Calories (kcal)
Cereals 50
Beverages 401
Protein (g)
Cereals 1.46
Beverages 0.120
Carbs (g)
Cereals 10.7
Beverages 98.6
Fat (g)
Cereals 0.210
Beverages 0.730
Fiber (g)
Cereals 0.500
Beverages 0.700
Quick answers
Which has more protein?
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt — 1.46g vs 0.120g per 100g.
Which has fewer calories?
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt — 50 vs 401 kcal per 100g.
Which is more nutrient-dense?
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt 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 | Beverages | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 50 kcal | 401 kcal | -88% |
| Macronutrients | |||
| Water | 87.1 g | 0.130 g | +66931% |
| Protein | 1.46 g | 0.120 g | +1117% |
| Total lipid (fat) | 0.210 g | 0.730 g | -71% |
| Carbohydrate, by difference | 10.7 g | 98.6 g | -89% |
| Fiber, total dietary | 0.500 g | 0.700 g | -29% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.033 g | 0.097 g | -66% |
| Fatty acids, total monounsaturated | 0.029 g | 0.033 g | -12% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.070 mg | 0.011 mg | +536% |
| Riboflavin (Vitamin B2) | 0.028 mg | 0 mg | |
| Niacin (Vitamin B3) | 0.585 mg | 0.125 mg | +368% |
| Pantothenic acid (Vitamin B5) | 0.072 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.015 mg | 0.015 mg | = |
| Biotin (Vitamin B7) | 17.0 ug | 1.00 ug | +1600% |
| Folate, total (Vitamin B9) | 12.0 ug | 0 ug | |
| Choline, total | — | 1.10 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.020 mg | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 89.0 mg | 2.00 mg | +4350% |
| Iron, Fe | 3.99 mg | 0.210 mg | +1800% |
| Magnesium, Mg | 5.00 mg | 3.00 mg | +67% |
| Phosphorus, P | 16.0 mg | 2.00 mg | +700% |
| Potassium, K | 17.0 mg | 169 mg | -90% |
| Sodium, Na | 129 mg | 5.00 mg | +2480% |
| Zinc, Zn | 0.130 mg | 0.030 mg | +333% |
| Copper, Cu | 0.041 mg | 0.010 mg | +310% |
| Manganese, Mn | 0.001 mg | 1.41 mg | -100% |
| Selenium, Se | 2.80 ug | 0.600 ug | +367% |
| Other Nutrients | |||
| Energy | 211 kj | 1679 kj | -87% |
| Ash | 0.530 g | 0.470 g | +13% |
| Total Sugars | 0.030 g | 95.3 g | -100% |
| Starch | — | 0 g | |
| Fluoride, F | 94.6 ug | 584 ug | -84% |
| Folic acid (Vitamin B9 — synthetic) | 5.00 ug | 1.00 ug | +400% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 25.0 ug | 1.00 ug | +2400% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 2.00 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0.100 ug | 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 g | 0.002 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.031 g | 0.084 g | -63% |
| SFA 18:0 (Stearic acid) | 0.002 g | 0.005 g | -60% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | 0.002 g | -50% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.028 g | 0.025 g | +12% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.115 g | 0.218 g | -47% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.103 g | 0.148 g | -30% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.012 g | 0.061 g | -80% |
| 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 g | = |
| 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 | = |
| Phytosterols | 0 mg | — | |
| Tryptophan (EAA) | 0.020 g | — | |
| Threonine (EAA) | 0.046 g | — | |
| Isoleucine (EAA, BCAA) | 0.064 g | — | |
| Leucine (EAA, BCAA) | 0.111 g | — | |
| Lysine (EAA) | 0.038 g | — | |
| Methionine (EAA) | 0.027 g | — | |
| Cystine (conditionally essential) | 0.033 g | — | |
| Phenylalanine (EAA) | 0.079 g | — | |
| Tyrosine (conditionally essential) | 0.047 g | — | |
| Valine (EAA, BCAA) | 0.071 g | — | |
| Arginine (conditionally essential) | 0.063 g | — | |
| Histidine (EAA) | 0.034 g | — | |
| Alanine | 0.051 g | — | |
| Aspartic acid | 0.069 g | — | |
| Glutamic acid | 0.544 g | — | |
| Glycine (conditionally essential) | 0.057 g | — | |
| Proline (conditionally essential) | 0.179 g | — | |
| Serine | 0.083 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 35.0 mg | -100% |
| Theobromine | 0 mg | 1.00 mg | -100% |
| Iodine | |||
| Iodine mcg/100gB | 0 mcg | — | |
| Fluoride | |||
| Mean mcg/100g ** | — | 584 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, regular (10 minute), cooked with water, with salt nutrition facts Beverages, tea, instant, lemon, sweetened, powder nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +4350% in Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt Sodium, Na +2480% in Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt Iron, Fe +1800% in Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt Biotin (Vitamin B7) +1600% in Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt
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