Cereals vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, FAMILIA is higher in more vitamins & minerals
Calories (kcal)
Cereals 52
Cereals ready-to-eat 388
Protein (g)
Cereals 1.88
Cereals ready-to-eat 9.50
Carbs (g)
Cereals 10.1
Cereals ready-to-eat 73.8
Fat (g)
Cereals 0.370
Cereals ready-to-eat 6.30
Fiber (g)
Cereals 0.700
Cereals ready-to-eat 8.50
Quick answers
Which has more protein?
Cereals ready-to-eat, FAMILIA — 9.50g vs 1.88g per 100g.
Which has fewer calories?
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt — 52 vs 388 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, FAMILIA 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 | Cereals ready-to-eat | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 52 kcal | 388 kcal | -87% |
| Macronutrients | |||
| Water | 87.1 g | 1.90 g | +4485% |
| Protein | 1.88 g | 9.50 g | -80% |
| Total lipid (fat) | 0.370 g | 6.30 g | -94% |
| Carbohydrate, by difference | 10.1 g | 73.8 g | -86% |
| Fiber, total dietary | 0.700 g | 8.50 g | -92% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.099 g | 0.711 g | -86% |
| Fatty acids, total monounsaturated | 0.058 g | 3.20 g | -98% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.600 mg | -100% |
| Thiamin (Vitamin B1) | 0.087 mg | 0.320 mg | -73% |
| Riboflavin (Vitamin B2) | 0.045 mg | 0.550 mg | -92% |
| Niacin (Vitamin B3) | 0.715 mg | 1.80 mg | -60% |
| Pantothenic acid (Vitamin B5) | 0.312 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.033 mg | 0.100 mg | -67% |
| Biotin (Vitamin B7) | 32.0 ug | 16.0 ug | +100% |
| Folate, total (Vitamin B9) | 20.0 ug | 0 ug | |
| Choline, total | — | 23.9 mg | |
| Vitamin B-12 — Cobalamin | — | 0.290 ug | |
| Vitamin A, RAE | — | 1.00 ug | |
| Carotene, beta | — | 3.00 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.060 mg | 1.16 mg | -95% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 131 mg | 173 mg | -24% |
| Iron, Fe | 4.98 mg | 2.78 mg | +79% |
| Magnesium, Mg | 8.00 mg | 317 mg | -97% |
| Phosphorus, P | 57.0 mg | 337 mg | -83% |
| Potassium, K | 26.0 mg | 494 mg | -95% |
| Sodium, Na | 45.0 mg | 8.00 mg | +463% |
| Zinc, Zn | 0.260 mg | 1.92 mg | -86% |
| Copper, Cu | 0.052 mg | 0.407 mg | -87% |
| Manganese, Mn | 0.226 mg | — | |
| Selenium, Se | — | 17.3 ug | |
| Other Nutrients | |||
| Energy | 219 kj | 1623 kj | -87% |
| Ash | 0.540 g | 8.50 g | -94% |
| Total Sugars | 0.340 g | 23.2 g | -99% |
| Sucrose | 0.070 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0.270 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 12.0 ug | 16.0 ug | -25% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 46.0 ug | 16.0 ug | +188% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 1.00 ug | |
| Vitamin A, IU | — | 6.00 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 130 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.160 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 0 ug | 3.80 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0.003 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.002 g | 0.003 g | -33% |
| SFA 14:0 (Myristic acid) | 0.002 g | 0.014 g | -86% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.080 g | 0.567 g | -86% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.015 g | 0.095 g | -84% |
| 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) | 0.001 g | 0.023 g | -96% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.001 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.056 g | 3.16 g | -98% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.056 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.001 g | 0.007 g | -86% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.176 g | 1.66 g | -89% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.166 g | 1.55 g | -89% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.166 g | — | |
| PUFA 18:2 CLAs | 0 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.010 g | 0.092 g | -89% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.010 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 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 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.002 g | -100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0 g | — | |
| TFA 18:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| Tryptophan (EAA) | 0.018 g | — | |
| Threonine (EAA) | 0.050 g | — | |
| Isoleucine (EAA, BCAA) | 0.072 g | — | |
| Leucine (EAA, BCAA) | 0.144 g | — | |
| Lysine (EAA) | 0.074 g | — | |
| Methionine (EAA) | 0.038 g | — | |
| Cystine (conditionally essential) | 0.037 g | — | |
| Phenylalanine (EAA) | 0.094 g | — | |
| Tyrosine (conditionally essential) | 0.079 g | — | |
| Valine (EAA, BCAA) | 0.098 g | — | |
| Arginine (conditionally essential) | 0.081 g | — | |
| Histidine (EAA) | 0.040 g | — | |
| Alanine | 0.085 g | — | |
| Aspartic acid | 0.103 g | — | |
| Glutamic acid | 0.747 g | — | |
| Glycine (conditionally essential) | 0.091 g | — | |
| Proline (conditionally essential) | 0.457 g | — | |
| Serine | 0.119 g | — | |
| Hydroxyproline | 0 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt nutrition facts Cereals ready-to-eat, FAMILIA nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +463% in Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt Vitamin C, total ascorbic acid -100% in Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt Biotin (Vitamin B7) +100% in Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt Magnesium, Mg -97% in Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt
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