All-purpose flour vs Shredded Wheat

Shredded Wheat leads 5–2 · 7 categories decided

Each value is per 100 g edible portion.

The verdict

Shredded Wheat comes out ahead, winning 5 of 7 nutrient match-ups.

Pick All-purpose flour for more protein and more iron.

Pick Shredded Wheat for more fiber, less sugar, less saturated fat, less sodium and more calcium.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
364 kcal
210 kcal
Proteinmore is better
WIN10.33 g
7.02 g
Carbohydrate
76.31 g
49.02 g
Fibermore is better
2.7 g
7.98 gWIN
Total sugarsless is better
0.27 g
0 gWIN
Total fat
0.98 g
1.5 g
Saturated fatless is better
0.16 g
0 gWIN
Sodiumless is better
2 mg
0 mgWIN
Potassiummore is better
107 mg
—
Calciummore is better
15 mg
19.98 mgWIN
Ironmore is better
WIN4.64 mg
3.5 mg
Magnesiummore is better
22 mg
—
Vitamin Cmore is better
0 mg
—
Vitamin Dmore is better
—
—

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.