Cereals ready-to-eat vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit is higher in more vitamins & minerals
Calories (kcal)
Cereals ready-to-eat 337
Flour —
Protein (g)
Cereals ready-to-eat 11.4
Flour 0.918
Carbs (g)
Cereals ready-to-eat 79.0
Flour 87.3
Fat (g)
Cereals ready-to-eat 2.01
Flour 0.494
Fiber (g)
Cereals ready-to-eat 12.4
Flour 4.83
Quick answers
Which has more protein?
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit — 11.4g vs 0.918g per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit 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 ready-to-eat | Flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 337 kcal | — | |
| Macronutrients | |||
| Water | 6.10 g | 10.6 g | -42% |
| Protein | 11.4 g | 0.918 g | +1138% |
| Total lipid (fat) | 2.01 g | 0.494 g | +307% |
| Carbohydrate, by difference | 79.0 g | 87.3 g | -10% |
| Fiber, total dietary | 12.4 g | 4.83 g | +157% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.410 g | — | |
| Fatty acids, total monounsaturated | 0.290 g | — | |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.280 mg | 0.051 mg | +446% |
| Riboflavin (Vitamin B2) | 0.090 mg | 0.068 mg | +33% |
| Niacin (Vitamin B3) | 6.26 mg | 0.600 mg | +943% |
| Pantothenic acid (Vitamin B5) | 0.308 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.170 mg | 0.050 mg | +241% |
| Biotin (Vitamin B7) | 43.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 23.1 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 56.0 mg | 74.6 mg | -25% |
| Iron, Fe | 2.63 mg | 3.99 mg | -34% |
| Magnesium, Mg | 130 mg | 33.6 mg | +287% |
| Phosphorus, P | 375 mg | 39.2 mg | +856% |
| Potassium, K | 381 mg | 198 mg | +93% |
| Sodium, Na | 2.00 mg | 13.1 mg | -85% |
| Zinc, Zn | 2.89 mg | 0.410 mg | +605% |
| Copper, Cu | 0.380 mg | 0.077 mg | +396% |
| Manganese, Mn | 2.52 mg | 0.395 mg | +537% |
| Selenium, Se | 2.80 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 357 kcal | |
| Energy (Atwater Specific Factors) | — | 359 kcal | |
| Energy | 1410 kj | — | |
| Nitrogen | — | 0.157 g | |
| Ash | 1.56 g | 0.715 g | +118% |
| 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 | 0.940 g | — | |
| Sucrose | 0.550 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 65.1 g | 79.7 g | -18% |
| Molybdenum, Mo | — | 2.53 ug | |
| Biotin | — | 0.519 ug | |
| Folic acid (Vitamin B9 — synthetic) | 43.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 43.0 ug | — | |
| Betaine | 160 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 1.40 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) | 0.392 g | — | |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.018 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) | 0.274 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.017 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.22 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.14 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.077 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) | 0.140 g | — | |
| Threonine (EAA) | 0.310 g | — | |
| Isoleucine (EAA, BCAA) | 0.340 g | — | |
| Leucine (EAA, BCAA) | 0.680 g | — | |
| Lysine (EAA) | 0.320 g | — | |
| Methionine (EAA) | 0.170 g | — | |
| Cystine (conditionally essential) | 0.240 g | — | |
| Phenylalanine (EAA) | 0.460 g | — | |
| Tyrosine (conditionally essential) | 0.130 g | — | |
| Valine (EAA, BCAA) | 0.450 g | — | |
| Arginine (conditionally essential) | 0.450 g | — | |
| Histidine (EAA) | 0.230 g | — | |
| Alanine | 0.390 g | — | |
| Aspartic acid | 0.530 g | — | |
| Glutamic acid | 2.99 g | — | |
| Glycine (conditionally essential) | 0.430 g | — | |
| Proline (conditionally essential) | 0.970 g | — | |
| Serine | 0.490 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 3.20 mg | — | |
| Choline from phosphatidylcholine | 14.0 mg | — | |
| Choline from phosphocholine | 0.900 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 5.50 mg | — | |
| Total Choline | 23.0 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 ready-to-eat, POST, Shredded Wheat, original big biscuit nutrition facts Flour, cassava nutrition facts Compare other foods →
Dig deeper — biggest differences
Protein +1138% in Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit Niacin (Vitamin B3) +943% in Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit Phosphorus, P +856% in Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit Zinc, Zn +605% in Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit
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