Whether you are starting a new way of healthy eating or are simply looking to incorporate more whole grains into your diet, whole-grain cereals have become a popular option. Two of the more popular choices are Wheaties and Raisin Bran.
If you’re like me, though, you might be wondering how these two cereals compare to each other. Granted, one has raisins and one does not, but is that where the similarities stop? I am going to compare these two cereals side-by-side to see if one is better than the other.
I will be comparing everything from calories and fat to taste and price. At the end of the article, you will be able to decide for yourself which whole-grain cereal is right for you and your family’s nutritional needs.
Wheaties vs. Raisin Bran Nutritional Comparison
The first place I want to start my comparison is with the nutritional content of each cereal. What are the ingredients in each cereal?
Both Wheaties and Raisin Bran contain whole-grain wheat, sugar, and salt. Wheaties is fortified with extra vitamins and minerals and Raisin Bran has added sweeteners in addition to raisins.
|
Cereal Type |
Ingredients |
|
Wheaties |
Whole grain wheat, sugar, honey, salt, vitamins |
|
Raisin Bran |
Whole grain wheat, raisins, wheat bran, sugar, brown sugar syrup, malt flavor, salt |
Best for Calorie Content
Next in the comparison is calories. The serving size for each cereal is one cup but the weight of each serving size is different. In order to keep the comparison fair, I will also provide a more accurate weight-for-weight comparison of each cereal.
Per serving, Wheaties contain fewer calories than Raisin Bran, however, when compared by weight, Raisin Bran has fewer calories. The winner here is based on the serving size you choose.
|
Cereal Type |
Calories Per Serving |
Calories Per 100g |
|
Wheaties |
130 kcal (36g) |
333 kcal |
|
Raisin Bran |
190 kcal (59g) |
318 kcal |
Best for Carbs & Sugar Content
It might seem silly to compare carbs and sugars with whole-grain cereals but this is one area where we need to be picky. A cereal can be low in carbs but high in sugar, which is equally as bad as being high in carbs.
Consuming too many carbs and too much sugar will sabotage the healthiest of diets. My husband and I find that when we eat sugar in the morning, we don’t have the energy we need to get the day started off right.
The recommended serving size of Raisin Bran is larger than Wheaties so, of course, Raisin Bran will have more carbs. Yet, once again, when you compare the cereals by weight, Wheaties has a higher carb count.
|
Cereal Type |
Carbs Per Serving |
Carbs Per 100g |
|
Wheaties |
30g (36g) |
83.3g |
|
Raisin Bran |
47g (59g) |
78.8 g |
Wheaties and Raisin Bran are both high in sugar. One reason for this is the added ingredient of sugar in each cereal. Raisin Bran, though, has two additional sweeteners in addition to the naturally occurring sugar in raisins.
Wheaties has 5 grams of sugar per serving while Raisin Bran has 17 grams. The sugar content of each cereal will increase if there is sugar in the milk you use on your cereal.
|
Cereal Type |
Sugar Per Serving |
Sugar Per 100g |
|
Wheaties |
5g (36g) |
16.7 g |
|
Raisin Bran |
17g (59g) |
31.8 g |
Best for Protein Content
My husband and I both eat a high-protein diet. Protein is essential for muscle development and recovery. It also plays a crucial role in bone health, which is great for our growing little ones but also for us women, especially as we near menopause.
While neither cereal is known for its protein content, Raisin Bran has slightly more protein per serving than Wheaties. A serving size of Wheaties has 3 grams whereas Raisin Bran has 5 grams. You can increase the protein content of either cereal by adding a high-protein milk of your choice.
|
Cereal Type |
Protein Per Serving |
Protein Per 100g |
|
Wheaties |
3g (36g) |
8.3g |
|
Raisin Bran |
5g (59g) |
8.2g |
Best for Fat Content
One of the reasons why Wheaties and Raisin Bran are both so popular is because they are low in fat. However, here again, examining these two cereals by weight makes a difference.
Per serving, Wheaties is slightly lower in fat yet when compared by weight, Raisin Bran has few calories. The winner here will depend, once again, on your serving size.
Neither Wheaties nor Raisin Bran contain unhealthy saturated or trans fats. If you are concerned about the fat content of your cereal, be sure to read the nutritional label of the milk you use. Some milk’s are high in fat and in saturated fats.
|
Cereal Type |
Fat Per Serving |
Fat Per 100g |
|
Wheaties |
0.5g (36g) |
2.08g |
|
Raisin Bran |
1g (59g) |
1.76g |
Best for Fiber Content
Fiber is often overlooked when examining the nutrition label on cereals. Fiber has the reputation for keeping our colons healthy, but it also plays a crucial role in helping maintain a healthy weight. Fiber helps you feel full for longer, which prevents needless snacking throughout the day.
The added raisins in Raisin Bran make it naturally high in fiber. One way you can increase the fiber content of Wheaties is by adding fresh fruit. My husband likes to add freshly sliced bananas to his cereal.
|
Cereal Type |
Fiber Per Serving |
Fiber Per 100g |
|
Wheaties |
4g (36g) |
12.5g |
|
Raisin Bran |
7g (59) |
14.1g |
Best for Sodium/Salt Content
Sodium/salt content is another area my family tries to watch carefully. Consuming too much sodium can sabotage a healthy diet and lead to serious health issues, such as high blood pressure.
Surprisingly, both cereals are high in sodium. Per serving, and also by weight, Raisin Bran is lower in sodium than Wheaties.
|
Cereal Type |
Sodium Per Serving |
Sodium Per 100g |
|
Wheaties |
240 mg (36g) |
667mg |
|
Raisin Bran |
200 mg (59g) |
400mg |
Best for Vitamins/Minerals
Oftentimes we stop reading the nutrition label after we’ve read what the calories, fat, and sugar content is. But looking at the vitamin and mineral content is also very important.
Below is a brief breakdown of some of the vitamins and minerals in each cereal. You can find a more comprehensive list on the USDA website.
Wheaties have higher amounts of iron, zinc, and vitamin D. Raisin Bran has higher amounts of calcium, potassium, magnesium, and vitamin A, as well as vitamins B6 and B12.
|
Vitamin/Mineral Type |
Wheaties Per 100g Serving |
Raisin Brain Per 100g Serving |
|
Calcium |
0 |
16.9mg |
|
Iron |
30mcg |
16.9 mcg |
|
Magnesium |
0 |
165 mg |
|
Vitamin D |
133 IU |
47 IU |
|
Zinc |
25 mg |
7.94mg |
|
Vitamin A |
1670 IU |
2940 IU |
|
Vitamin C |
20mg |
0 |
|
Vitamin B6 |
0 |
1.41mg |
|
Vitamin B12 |
0 |
7.76mcg |
Best for Flavor/Texture
Let’s be honest. The biggest determining factor in the food we eat is whether or not it tastes good. We want food that tastes good. I know in my house if it doesn’t taste good, it doesn’t get eaten, no matter how healthy it is.
“Choose your favorite in the poll below to reveal the votes so far (no personal information required)”
Both Wheaties and Raisin Bran taste good on their own. You can taste a slight hint of whole-grain wheat in each cereal. Because Raisin Bran has raisins and other sweeteners, it is much sweeter in taste.
Wheaties has a slightly sweet taste but it’s not overpowering. Wheaties is the better choice if you are someone who likes to add fresh fruit to your cereal.
The texture of both is also similar. Because they are both made of whole-grain wheat, the texture of the dry cereal is rough. The whole-grain wheat helps the cereals hold up well when combined with milk. You don’t have to worry about your cereal getting soggy quickly.
Best for Price
I found both Wheaties and Raisin Bran to be comparable in price where I live. Here again, the determining factor is based on where you live and how much cereal you buy. The price will obviously vary if you buy in bulk or buy from a convenience store versus a grocery store.
Overall Winner
Comparing these two popular breakfast cereals didn’t produce a clear-cut winner. Both Wheaties and Raisin Bran are healthy options.
Wheaties has fewer calories, is lower in sugar, and is fortified with vitamins such as vitamin C and zinc. Raisin Bran is low in carbs and salt, has more fiber, and has higher amounts of calcium and magnesium.
Determining the winner of this comparison will come down to what you are looking for. But, as you can see from this comparison, either cereal is a good choice.
Comparison Category |
Winner (Wheaties vs Raisin Bran) |
|
Best for Calorie Content |
Wheaties |
|
Best for Carbohydrate Content |
Both are winners |
|
Best for Sugar Content |
Wheaties |
|
Best for Protein Content |
Raisin Bran |
|
Best for Fat |
Both are winners |
|
Best for Fiber |
Raisin Bran |
|
Best for Sodium/Salt |
Raisin Bran |
|
Best for Vitamins/Minerals |
Both are winners |
|
Best for Price |
Both are winners |
Overall Winner |
Both are Winners |