Cereals vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Cereals, QUAKER, corn grits, instant, plain, dry is higher in more vitamins & minerals
Calories (kcal)
Cereals 343
Flour —
Protein (g)
Cereals 7.31
Flour 0.918
Carbs (g)
Cereals 78.4
Flour 87.3
Fat (g)
Cereals 2.14
Flour 0.494
Fiber (g)
Cereals 4.20
Flour 4.83
Quick answers
Which has more protein?
Cereals, QUAKER, corn grits, instant, plain, dry — 7.31g vs 0.918g per 100g.
Which is more nutrient-dense?
Cereals, QUAKER, corn grits, instant, plain, 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 | 343 kcal | — | |
| Macronutrients | |||
| Water | 7.20 g | 10.6 g | -32% |
| Protein | 7.31 g | 0.918 g | +696% |
| Total lipid (fat) | 2.14 g | 0.494 g | +333% |
| Carbohydrate, by difference | 78.4 g | 87.3 g | -10% |
| Fiber, total dietary | 4.20 g | 4.83 g | -13% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.362 g | — | |
| Fatty acids, total monounsaturated | 0.395 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 1.95 mg | 0.051 mg | +3697% |
| Riboflavin (Vitamin B2) | 0.697 mg | 0.068 mg | +933% |
| Niacin (Vitamin B3) | 9.00 mg | 0.600 mg | +1400% |
| Pantothenic acid (Vitamin B5) | 0.242 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.140 mg | 0.050 mg | +181% |
| Biotin (Vitamin B7) | 176 ug | — | |
| Folate, total (Vitamin B9) | 134 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) | 0.050 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 378 mg | 74.6 mg | +407% |
| Iron, Fe | 38.8 mg | 3.99 mg | +872% |
| Magnesium, Mg | 28.0 mg | 33.6 mg | -17% |
| Phosphorus, P | 72.0 mg | 39.2 mg | +83% |
| Potassium, K | 135 mg | 198 mg | -32% |
| Sodium, Na | 1121 mg | 13.1 mg | +8470% |
| Zinc, Zn | 0.410 mg | 0.410 mg | = |
| Copper, Cu | 0.030 mg | 0.077 mg | -61% |
| Manganese, Mn | 0.205 mg | 0.395 mg | -48% |
| Selenium, Se | 17.1 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 357 kcal | |
| Energy (Atwater Specific Factors) | — | 359 kcal | |
| Energy | 1436 kj | — | |
| Nitrogen | — | 0.157 g | |
| Ash | 4.55 g | 0.715 g | +536% |
| 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 | 1.51 g | — | |
| Sucrose | 1.51 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 67.1 g | 79.7 g | -16% |
| Molybdenum, Mo | — | 2.53 ug | |
| Biotin | — | 0.519 ug | |
| Folic acid (Vitamin B9 — synthetic) | 42.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 270 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 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.240 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.120 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.470 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) | 0.322 g | — | |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.040 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) | 0.395 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 | 0.967 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.937 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.030 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 | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 1.40 mg | — | |
| Choline from phosphatidylcholine | 6.20 mg | — | |
| Choline from phosphocholine | 0.300 mg | — | |
| Choline from sphingomyelin | 2.40 mg | — | |
| Free Choline | 4.20 mg | — | |
| Total Choline | 14.0 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, QUAKER, corn grits, instant, plain, dry nutrition facts Flour, cassava nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +8470% in Cereals, QUAKER, corn grits, instant, plain, dry Thiamin (Vitamin B1) +3697% in Cereals, QUAKER, corn grits, instant, plain, dry Niacin (Vitamin B3) +1400% in Cereals, QUAKER, corn grits, instant, plain, dry Riboflavin (Vitamin B2) +933% in Cereals, QUAKER, corn grits, instant, plain, dry
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