Two of the most popular grains that fitness enthusiasts love - but the real question is… what IS the difference between cream of rice and cream of wheat? Show
In essence, cream of rice and cream of wheat are just that - 100% ground rice flour and wheat flour respectively. Neither of these are nutritionally “better” than the other, however as illustrated above, they have slightly different nutritional compositions and hence slightly different textures/flavours. Rice flour is more refined and therefore lower in dietary fibre and higher in carbohydrates. It’s also slightly higher in calories per 100g and might be more appropriate if you’re looking for a quick, easily digestible meal. On the other hand, wholemeal flour has significantly more dietary fibre and a lower carbohydrate content per 100g. However, in the context of having either of these in a mixed meal pre or post-workout... if you’re combining them with a protein and fat source then neither is going to trump in terms of blood glucose and/or glycogen benefits. Therefore, the choice purely comes down to your preference! In terms of preparing cream of rice and cream of wheat, it can be as simple as just adding water and cooking using a stove top or microwave. For more flavour, that comes down you how much you’d like to jazz it up! A few tasty additions include cinnamon, cacao powder, protein powder, milk or milk alternatives, nuts, seeds, nut butters, dark chocolate, fruit, yogurt and the like! The flavour combinations are endless, and we encourage you to experiment and try different varieties! Let us know, do you enjoy cream of rice or cream of wheat on a regular basis? If so, how do you prepare yours?
vs  SummaryA 100g of Cream of Wheat is richer in proteins and dietary fiber, whereas Cream of Rice is richer in net carbs. Both cereals contain an insignificant level of fats. Cream of Wheat and Cream of Rice are rich in B-complex vitamins, vitamin D, iron, calcium, copper, and phosphorus. The health effects of the cereals are associated with high contents of mentioned vitamins and minerals, ultra-processing, and gluten proteins. Table of contents
IntroductionCream of Wheat and Cream of Rice are breakfast cereals produced by the Cream of Wheat company. The company has many flavored cereals, such as Cinnabon, banana, mixed berry, etc. This article will look into the nutrition and health impact of regular Cream of Wheat and Cream of Rice. NutritionThis article compares 100g of dry Cream of Wheat and Cream of Rice. The nutritional values somewhat differ comparing the USDA and Cream of Wheat data sources (1, 2); the differences between the two sources will be provided below. Macronutrients and CaloriesCream of Wheat is richer in proteins, and dietary fiber, whereas Cream of Rice is richer in net carbs. Cream of Wheat has an average serving size of 33g (3tbsp); Cream of Rice has an average serving size of 45g ( ¼ cup). CaloriesCream of Wheat and Cream of Rice provide ~370 calories per 100g. One serving of Cream of Wheat and Cream of Rice provide 122 and 166 calories, respectively. ProteinCream of Wheat is 1.5 - 2 times richer in proteins than Cream of Rice. According to the USDA data (2019), Cream of Wheat and Cream of Rice contain 10.5g and 6.3g of protein, respectively. However, according to Cream of Wheat data, Cream of Wheat and Cream of Rice contain 9g and 4.4g of protein, respectively. FatsThe cereals are very low in fat or fat-free. According to the USDA data, Cream of Wheat and Cream of Rice contain 1.5g and 0.5g of fats, respectively, whereas according to the Cream of Wheat company data, they are fat-free. CarbohydratesComparatively, carbs in cream of wheat are slightly lower than in cream of rice. USDA data source: Cream of Rice contains 82.4g of total carbs, 0.7g of which is dietary fiber, whereas Cream of Wheat contains 76.5g of carbs, 3.8g of which is dietary fiber. Cream of Wheat data source: Cream of Rice contains 77.7g of total carbs (all net carbs) with no dietary fiber, whereas the central part of the cream of wheat carbs is net carbs: 72.7g per 100g, and the rest is dietary fiber (3g). Vitamins
Based on the table above, we can assume Cream of Wheat has enriched its products with more vitamins after the 2019 USDA data update. Vitamin ComparisonVitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food 4 : 3 Contains more Vitamin B3 +77.6% Contains more Vitamin B6 +80.6% Contains more Vitamin B2 +53.8% Contains more Folate +317.2% Contains more Vitamin K +400% Equal in Vitamin E - 0.11 Equal in Vitamin B1 - 0.5 Equal in Vitamin B5 - 0.518 Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 128% 30% 140% 34% 45% 22% 0% 1% Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 126% 47% 79% 32% 25% 91% 0% 2% Contains more Vitamin B3 +77.6% Contains more Vitamin B6 +80.6% Contains more Vitamin B2 +53.8% Contains more Folate +317.2% Contains more Vitamin K +400% Equal in Vitamin E - 0.11 Equal in Vitamin B1 - 0.5 Equal in Vitamin B5 - 0.518 Minerals
A 100g of Cream of Wheat and Cream Rice contain 28.6mg and 28.44mg of iron, respectively. The recommended daily iron intake is 8mg for men and 18mg for women aged 15-50. Unenriched varieties of Cream of Wheat cereals contain around 5mg of calcium, whereas enriched varieties contain over 750mg of calcium, which is about 75% of the daily recommended intake (3). Mineral ComparisonMineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food 5 : 3 Contains more Potassium +19.2% Contains less Sodium -14.3% Contains more Zinc +27.3% Contains more Copper +18.4% Contains more Calcium +12020% Contains more Magnesium +17.4% Equal in Iron - 28.6 Equal in Phosphorus - 115 Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 1067% 17% 54% 13% 1% 31% 82% Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 182% 1073% 20% 50% 11% 1% 24% 69% Contains more Potassium +19.2% Contains less Sodium -14.3% Contains more Zinc +27.3% Contains more Copper +18.4% Contains more Calcium +12020% Contains more Magnesium +17.4% Equal in Iron - 28.6 Equal in Phosphorus - 115 Glycemic IndexThe glycemic index (GI) value of Cream of Wheat is 67, considered medium, whereas the GI value of instant Cream of Wheat is 75, considered high. AcidityCooked Cream of Wheat is calculated to have a pH value from 6.06 to 6.16, making it neutral. There is no calculated pH value for Cream of Rice. The PRAL value shows how much acid or base is produced by the organism from the consumed food. The PRAL value of Cream of Wheat is -1.7, making it base-producing, whereas the PRAL value of Cream of Rice is 4, making it acid-producing. DietsCream of Wheat and Cream of Rice can be consumed during low-fat and low-calorie diets. These cereals are not included in the Mediterranean and low-carb diets such as keto or Atkins. Health Impact
Rich in IronCream of Wheat and Cream of Rice are great iron sources; they may prevent microcytic anemia and restore the iron supply when needed. Microcytic anemia is caused by iron deficiency, which may be due to physiologically increased iron requirement (children, adolescents, pregnant people), several diets, chronic blood loss, pathological absorption, and chronic inflammatory diseases (4, 5). Keeping iron levels in the normal range is important, as iron excess can cause tissue injury, cell death, and oxidative stress (6). Rich in B-complex VitaminsCream of Wheat company’s products are rich in B-complex vitamins: B1, B2, B3, B5, B6, and folate. B-complex vitamins are needed for energy metabolism, DNA synthesis and repair, methylation, healthy immune and nervous systems, and synthesis of numerous neurochemicals and signaling molecules (7, 8). Rich in Calcium and Vitamin DCalcium and vitamin D are essential factors for the prevention and treatment of osteoporosis. Osteoporosis is a bone disorder causing progressive bone density and mass loss, which results in thin, weakened, fragile, and easily fractured bones (9). Gluten in Cream of WheatCream of Wheat is made from wheat; thus, it contains gluten proteins. Consumption of Cream of Wheat should be avoided for people with gluten-related disorders such as Coeliac disease, non-coeliac gluten sensitivity, wheat allergy, dermatitis herpetiformis, and gluten ataxia, as it will likely trigger the disease (10). Cream of Rice is gluten-free and can be safely consumed by people with gluten-related disorders. Ultra-processing on HealthCream of Wheat and Cream of Rice are highly processed or ultra-processed foods. Consumption of highly processed foods is associated with an increased risk of overall and breast cancer. Available evidence suggests that ultra-processed foods may increase cancer risks by obesity-promoting properties or carcinogenic compounds; however, further research is required (11, 12). The consumption of ultra-processed foods is also associated with higher risks of obesity, metabolic syndrome, irritable bowel syndrome, inflammatory bowel disease, heart disease, depression, cancer, and all-cause mortality (13, 14, 15, 16). References
Education: General Medicine at YSMU Last updated: November 08, 2022 InfographicWhich food is preferable for your diet?Low Fats diet Low Carbs diet Low Calories diet Low glycemic index diet is better in case of low diet
People also compareVitamin and Mineral Summary ScoresThe summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is. Vitamin Summary Score 33 33 Mineral Summary Score 158 178 Macronutrients ComparisonMacronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food. Protein 38% 63% Carbohydrates 82% 77% Fats 2% 7% Comparison summaryWhich food is lower in Sugar? Cream of Wheat is lower in Sugar (difference - 0.1g) Which food contains less Sodium? Cream of Rice contains less Sodium (difference - 1mg) Which food is lower in Saturated Fat? Cream of Rice is lower in Saturated Fat (difference - 0.102g) Which food is lower in glycemic index? Cream of Rice is lower in glycemic index (difference - 67) Which food contains less Cholesterol? ? The foods are relatively equal in Cholesterol (0 mg) Which food is cheaper? ? The foods are relatively equal in price ($) Which food is richer in minerals? ? It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information. Which food is richer in vitamins? ? It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information. Do Cream of Wheat and Cream of Rice taste the same?In essence, cream of rice and cream of wheat are just that - 100% ground rice flour and wheat flour respectively. Neither of these are nutritionally “better” than the other, however as illustrated above, they have slightly different nutritional compositions and hence slightly different textures/flavours.
Does Cream of Rice taste good?It has a taste and texture similar to that of rice pudding but far superior nutritional content; a little like porridge - this helps keep you energised throughout the day utilising slow-releasing energy.
Which one is better Cream of Wheat or Cream of Rice?A 100g of Cream of Wheat is richer in proteins and dietary fiber, whereas Cream of Rice is richer in net carbs. Both cereals contain an insignificant level of fats. Cream of Wheat and Cream of Rice are rich in B-complex vitamins, vitamin D, iron, calcium, copper, and phosphorus.
Why do bodybuilders like Cream of Rice?Thanks to its high carbohydrate content, cream of rice is a powerful power source that will help you achieve intense workouts and build muscle. The cream of rice is very digestible and promotes satiety. Moreover, the absorption of the cream of rice by the body is fast.
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Cream of rice vs cream of wheat taste
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