Breakfast is the most important meal of the day. But if you are trying to eat healthily, how do you know what to eat to start your day off right? Do you choose a cereal that is made with oats or do you go with wheat?
This article will help take the stress out of your decision. I will be comparing two popular healthy breakfast cereals: Cheerios and Shredded Wheat. Both are whole-grain cereals but one is made from oats and one is made from wheat.
I will compare everything from nutrition to price. By the end of the article, you will be able to make the right decision for you and your family easily.
Because there is a variety of flavors for each of our contestants, I will only be comparing the nutritional value of Original Cheerios and Original Shredded Wheat.
The serving size for Original Cheerios is 1 ½ cups or 39 grams. The serving size for Original Shredded Wheat is 1 ⅓ cups or 60 grams. To keep the comparison fair, I will also do a weight-for-weight comparison of 100 grams.
Best for Calorie Content
The first category is calorie content. Whether you are trying to lose weight or want to maintain your weight, the calorie content is important to monitor.
Because of the larger serving size, Shredded Wheat has a higher calorie content than Original Cheerios.
Cereal Type |
Calories Per Serving |
Calories Per 100g |
|
Original Cheerios |
140 kcal (39g) |
359 kcal |
|
Original Shredded Wheat |
210 kcal (60g) |
340 kcal |
Best for Carbs & Sugar Content
Carbohydrates and sugars are two areas that need to be closely examined. Depending on your health and fitness concerns, a higher carb and sugar content could affect your decision.
The main ingredients in Cheerios and Shredded Wheat make them naturally high in carbohydrates. Per serving, Shredded Wheat is higher in carbohydrates. However, when compared by weight, the carbohydrate difference is not that significant.
Cereal Type |
Carbohydrates Per Serving |
Carbohydrates Per 100g |
|
Original Cheerios |
29g (39g) |
74g |
|
Original Shredded Wheat |
49g (60g) |
80g |
There is not much of a comparison in the sugar category between these two kinds of cereal.
Because of the added ingredient of sugar in Cheerios, Cheerios has a higher sugar content than Shredded Wheat, which only contains wheat and bran.
Cereal Type |
Sugar Per Serving |
Sugar Per 100g |
|
Original Cheerios |
2g (39g) |
5g |
|
Original Shredded Wheat |
0g (60g) |
0g |
Best for Protein Content
Protein is often what we look for in breakfast food to help us start the day off right. Our two contestants are very close in numbers with this comparison.
Per serving, Shredded Wheat has more protein than Cheerios but when compared by weight, both are high in protein.
Cereal Type |
Protein Per Serving |
Protein Per 100g |
|
Original Cheerios |
5g (39g) |
12g |
|
Original Shredded Wheat |
7g (60g) |
12g |
Best for Fat Content
Both kinds of cereal are naturally low in fat but we want to look at each type of fat in both kinds of cereal.
A healthy diet needs to be low in fat but it also needs to have the “good” fats that are beneficial to a healthy heart.
The added ingredients in Cheerios give it a higher fat content than Shredded Wheat but Cheerios also has a higher amount of healthy fats.
Cereal Type |
Fat Per Serving |
Saturated Fat Per Serving |
|
Original Cheerios |
2.5g (39g) |
0.5g |
|
Original Shredded Wheat |
1.5g (60g) |
0g |
Cereal Type |
Polyunsaturated Fat Per Serving |
Monounsaturated Fat Per Serving |
|
Original Cheerios |
1g |
1g |
|
Original Shredded Wheat |
0.5g |
0g |
Best for Fiber Content
Fiber is often the most overlooked category but should be one of the first things we consider. Fiber plays a crucial role in keeping our colon healthy which helps us have a healthy heart and body.
There are actually two different kinds of fiber: soluble and insoluble. These two types of fiber are dependent upon each other to keep us healthy.
Soluble fiber slows down digestion so your body has time to absorb the nutrients it needs. It also helps to regulate blood sugar because it eliminates spikes in blood sugar.
Insoluble fiber is what gives fiber its reputation of having an effect on the colon but does so much more. Insoluble fiber removes toxins and bad cholesterol from the body. It also helps you feel fuller for longer.
For this category, our winner is Shredded Wheat. Shredded Wheat has a higher fiber content overall but also a high insoluble fiber amount.
Cereal Type |
Fiber Per Serving |
Fiber Per 100g |
|
Original Cheerios |
4g (39g) |
10g |
|
Original Shredded Wheat |
8g (60) |
12g |
Cereal Type |
Soluble Fiber Per Serving |
Insoluble Fiber Per Serving |
|
Original Cheerios |
2g |
0g |
|
Original Shredded Wheat |
1g |
7g |
Best for Sodium/Salt Content
Sodium/salt content is one category that is sneaky. We often pay more attention to the sugar content but salt is another area we need to examine. A diet that is high in sodium/salt is dangerous to the body, especially the heart.
Shredded Wheat has no sodium whereas Cheerios has a substantially higher amount of sodium due to its added ingredients.
Cereal Type |
Sodium/Salt Per Serving |
Sodium/Salt Per 100g |
|
Original Cheerios |
190 mg (39g) |
487 mg |
|
Original Shredded Wheat |
0mg (60) |
0mg |
Best for Vitamins/Minerals
Both kinds of cereal have high amounts of vitamins and minerals. The only way to find a winner in this category is to see which cereal contains the vitamins and minerals you are looking to incorporate into your diet.
Vitamin/Mineral Type |
Cheerios Daily Value % Per Serving (39g) |
Shredded Wheat Daily Value % Per Serving (60g) |
|
Vitamin D |
8% |
0% |
|
Iron |
60% |
10% |
|
Calcium |
8% |
0% |
|
Vitamin A |
8% |
0% |
|
Vitamin C |
8% |
0% |
|
Thiamin (B1) |
15% |
10% |
|
Riboflavin (B2) |
0% |
6% |
|
Niacin |
0% |
20% |
|
Vitamin B6 |
15% |
6% |
|
Folate |
15% |
6% |
|
Vitamin B12 |
15% |
0% |
|
Phosphorus |
10% |
20% |
|
Magnesium |
15% |
15% |
|
Zinc |
15% |
20% |
|
Potassium |
4% |
6% |
Best for Flavor/Texture
This category is always the toughest to judge because flavor and texture are so subjective but I would have to say the winner is Cheerios.
On their own, both kinds of cereal are rough and dry but Shredded Wheat is exceptionally rough in texture. Flavor-wise, the winner would have to be Cheerios with its added ingredient of sugar.
Best for Price
Pricewise, both kinds of cereal are comparable. A regular-size box of both Cheerios and Shredded Wheat sells for around the same price. The price will vary if you purchase the cereal from a bulk store or if there are in-store promotions or sales.
Overall Winner
Both of our contenders in this comparison are good choices. Both are made with whole grains and both contain the necessary protein, fiber, vitamins, and minerals we need to be healthy.
Cheerios excel when it comes to a low amount of calories and carbohydrates. Shredded Wheat has a lower sodium/salt content but also has a higher amount of fiber.
In our side-by-side comparison, the overall winner is…..both. Original Cheerios and Original Shredded Wheat are tied. You will have to be the judge on which cereal is the winner.
Comparison Category |
Winner (Cheerios vs Shredded Wheat) |
|
Best for Calorie Content |
Cheerios |
|
Best for Carbohydrate Content |
Cheerios |
|
Best for Sugar Content |
Shredded Wheat |
|
Best for Protein Content |
Both are winners |
|
Best for Fat |
Cheerios |
|
Best for Fiber |
Shredded Wheat |
|
Best for Sodium/Salt |
Shredded Wheat |
|
Best for Vitamins/Minerals |
Both are winners |
|
Best for Price |
Both are winners |
Overall Winner |
You be the judge |